How to do it
Descend under control for two seconds on every repetition.
- 1
Position the barbell on your upper back and traps, gripping the bar comfortably.
- 2
Stand with feet shoulder-width apart, toes slightly pointed out.
- 3
Brace your core and descend into a deep squat, keeping your chest up and knees tracking over your toes.
- 4
Drive through your heels to return to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Maintain a high bar position and an upright torso throughout the squat to mimic the Olympic lifting style and maximize quad engagement.
Common mistakes
- ✕Knees collapsing inward during descent
- ✕Hips rising faster than the chest
- ✕Heels lifting off the floor