- Stand facing barbell, racked upper chest height, with thick
chains hanging to floor on each side. Position bar high on back
of shoulders and grasp barbell to sides. Dismount bar from rack
and stand with shoulder width stance.
- Squat down by bending hips back while allowing knees to bend
forward, keeping back straight and knees pointed same direction
as feet. Descend until thighs are just past parallel to floor.
Extend knees and hips 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 throughout forefoot
and heel. Knees should point same direction as feet throughout
movement. See Squat
Mount and Dismount. See spotting
technique and spotting
assistance. Also see Squat
for Targeting Glutes and Squat