Starting Position:
1. Set the barbell on a squat rack at about waist height.
2. Stand close to the barbell. Bend down and grasp the barbell with both hands, positioning it in front of your body.
3. Place the barbell in the crook of your elbows. Your arms should be crossed, holding the barbell in place against your chest.
4. Stand up straight, taking a step back from the rack to clear it. Position your feet shoulder-width apart, with your toes slightly pointed outward.
**Movement 1. Begin the Squat:
- Engage your core and keep your chest up.
- Start bending your knees and pushing your hips back as you lower your body. Keep your back straight and torso upright.
2. Lowering Phase:
- Lower your body until your thighs are at least parallel to the ground or as low as you can comfortably go while maintaining good form.
- Ensure your knees do not extend beyond your toes. Maintain the weight evenly distributed across your feet.
3. Returning Phase:
- Press through your heels to push back up, engaging your glutes and thighs.
- Return to the starting position by straightening your legs and returning to a standing position.
4. Repetitions:
- Repeat the squat for the desired number of repetitions, usually between 6-12 for strength training.
- Take a brief pause at the top before starting the next repetition.
Tips for Beginners:
- Start with lighter weights to master your form before increasing the load.
- Keep your movements controlled, focusing on balance and stability.
- Use a mirror or practice in front of someone to check your form until you feel confident.
- Consider having a spotter or trainer assist you when trying heavier weights.
