How to do it
Brace your abs hard before unlocking your knees for every rep.
- 1
Position the barbell on your upper back and grasp it with both hands at a comfortable width.
- 2
Stand with your feet slightly wider than shoulder-width apart.
- 3
Squat down by bending your knees and pushing your hips back, keeping your chest up.
- 4
Pause at the bottom of the squat for a count of two.
- 5
Push through your heels to return to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Ensure proper depth by squatting down until your hips are below your knees, but do not compromise form for depth.
Common mistakes
- ✕Bouncing out of the bottom instead of pausing
- ✕Knees caving inward during the ascent
- ✕Heels rising off the floor during the descent