How to do it
Fix your eyes on a point straight ahead throughout.
- 1
Step under the safety bar and position it across your shoulders, close to your neck.
- 2
Grasp the handles to stabilize the bar and keep your elbows up.
- 3
Position your feet shoulder-width apart with toes slightly pointed out.
- 4
Brace your core, keep your chest up, and descend by bending at the knees and hips.
- 5
Squat down until your thighs are at least parallel to the floor.
- 6
Drive through your heels to return to the starting position.
Expert tip
Keep your elbows up and pointed forward to maintain the bar in a stable position and prevent it from rolling. Engage your core throughout the movement to protect your lower back.
Common mistakes
- ✕Letting the chest fall forward during descent
- ✕Knees caving inward toward each other
- ✕Shifting weight onto the toes