1. Setup:
- Place the barbell on a squat rack at chest height.
- Optionally, attach chains to the barbell for added resistance.
- Position the bench behind you for support.
2. Positioning:
- Stand with your feet shoulder-width apart.
- Duck under the bar and position it across your upper back, just below the neck.
- Grip the bar with both hands, slightly wider than shoulder-width.
- Ensure that your elbows are under the bar and pointing back, not flared out to the sides.
3. Starting Position:
- Stand up to lift the bar off the squat rack.
- Step back a few paces while keeping your feet shoulder-width apart.
- Position your feet firmly on the ground; toes can point slightly outwards.
4. Squatting Movement:
- Inhale deeply, brace your core, and push your hips back while bending your knees.
- Lower your body as if sitting back onto the bench. Aim to squat down until your thighs are parallel to the floor or lower if flexibility allows.
- Ensure that your knees are tracking over your toes and not caving inward.
5. Returning to Start:
- Push through your heels to stand back up, straightening your legs while keeping your core tight.
- Exhale as you return to the starting position.
6. Repetition:
- Perform the desired number of repetitions (typically 8-12 for beginners).
- Rest for about 60 seconds between sets.
7. Safety Tips:
- Ensure you keep your back straight throughout the movement to prevent injury.
- Focus on using controlled movements rather than rushing through the exercise.
- If using chains, start with a light barbell to master form before adding weight.
8. Cool Down:
- After completing the exercise, take a few moments to cool down and stretch your legs and back.
