How to do it
Pull the bar down into your back to create upper-back tension.
- 1
Place the barbell on your upper back across your shoulder blades and grip the bar comfortably.
- 2
Stand with your feet slightly wider than shoulder-width apart, toes slightly pointed out.
- 3
Brace your core, keep your chest up, and look straight ahead as you squat down.
- 4
Lower yourself until your hips are below your knees.
- 5
Push through your heels to return to the starting position, keeping your knees in line with your toes.
Expert tip
Drive through your heels and focus on keeping your knees in line with your toes to prevent them from caving in, which can lead to injury.
Common mistakes
- ✕Letting the chest drop forward in the hole
- ✕Stopping above parallel depth
- ✕Tucking the tailbone under at the bottom