- Standing facing safety barbell on rack upper chest height.
Position head in yoke with padded bar around shoulders. Hands
can be placed on ends of yoke (as shown) or on safety bar out
to sides. Dismount bar from rack and step back.
- Squat down by bending hips back while allowing knees to bend
slightly forward, keeping back straight and knees pointed same
direction as feet. Descend until thighs are just past parallel
to floor. Stand by extending hips and knees until legs are straight.
- Keep head facing forward, back straight and feet flat on
floor; equal distribution of weight through forefoot and heel.
Knees should point same direction as feet throughout movement.
Exercise can also be performed holding
onto supports or with long
handled safety bar. Also see Squat