1. Begin by placing a barbell in a rack at chest height. Load the bar with the appropriate weight plates.
2. Stand in front of the barbell and grip it with your hands slightly wider than shoulder-width apart. The bar should rest on the front deltoids, with your elbows pointing forward and parallel to the ground. This is the front rack position.
3. Unrack the bar by straightening your legs and step back, positioning your feet shoulder-width apart with your toes slightly pointed out.
4. Brace your core and keep your torso as upright as possible. Take a deep breath and hold it to create intra-abdominal pressure.
5. Begin the squat by breaking at the hips and knees simultaneously, lowering your body until your thighs are at least parallel to the ground.
6. Once you reach the bottom of the squat, pause and maintain the position for a predetermined count (1-5 seconds). Keep your core tight and your body stable during the pause.
7. Drive through your heels to extend your knees and hips simultaneously, pushing the floor away to rise back to the starting position.
8. Exhale as you near the completion of the ascent.
9. Repeat for the desired number of repetitions, making sure to pause at the bottom of each squat.
Remember to maintain proper form throughout the exercise to prevent injury, and only perform this movement with a weight that allows you to squat and pause with good technique.
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