1. Starting Position:
- Stand with your feet shoulder-width apart.
- Place the safety bar on your upper back, resting it on your shoulders, ensuring the bar is secure and comfortable. Your hands should grip the handles of the bar, with your elbows pointed forward and slightly up.
2. Body Positioning:
- Keep your chest up and maintain a straight back to avoid rounding your spine.
- Engage your core muscles to stabilize your torso.
- Look straight ahead, not down, to help maintain good posture.
3. Squatting Movement:
- Begin the squat by pushing your hips back as if sitting into a chair.
- Bend your knees and lower your body down until your thighs are at least parallel to the ground, or lower if flexibility allows.
- Keep your weight evenly distributed on your feet, primarily through the heels.
4. Returning to Start:
- Push through your heels and return to the standing position, fully extending your hips and knees.
- Maintain control of the movement and avoid locking your knees at the top.
5. Repetitions:
- Perform 8-12 repetitions per set, resting for 30-60 seconds between sets.
Tips:
- Start with lighter weights to master the form before increasing the load.
- Keep your knees in line with your toes throughout the movement to prevent injury.
- Exhale as you push up and inhale as you lower down.
