Instructions
Preparation
- Standing facing safety barbell on rack upper chest height. Place hands on bar to each sides or on vertical rack bars. Position head in yoke with padded bar around shoulders. Dismount bar from rack and step back. Grasp safety handles (if available) or at end of yokes.
Execution
- Bend knees forward slightly while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Stand with or without assistance of arms, extending knees and hips until legs are straight. Repeat.
Comments
- Keep head forward, back straight and feet flat on floor; equal distribution of weight through fore foot and heel. Knees should point same direction as feet throughout movement. If handles are not available, horizontal bars on rack can be used for assistance if needed. See example. Also see Squat Analysis.
Classification
| Utility: | Basic |
| Mechanics: | Compound |
| Force: | Push |
Muscles
Synergists (with self assistance)
- Latissimus Dorsi
- Teres Major
- Pectoralis Major, Clavicular
- Deltoid, Posterior
- Triceps, Long Head
- Levator Scapulae
- Rhomboids
Stabilizers (with self assistance)