- Stand facing barbell, racked upper chest height, with thick
chains hanging to floor on each side. Position bar low on back
of shoulders. Grasp barbell to sides and position elbows back.
Dismount bar from rack and stand with wide stance.
- 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.
Extend hips and knees until legs are straight. Return and repeat.
- Chains provide increasing resistance as barbell moves away
from floor. 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. See spotting
technique and spotting
assistance. See Squat
for targeting Quadriceps and Squat
Analysis. Also see Squat