FitNessieHow to do it
- Set the bar on a rack at about mid-torso height and slide your arms under it so it rests in the crooks of your elbows.
- Clasp your hands, keep your elbows close together and brace your core.
- Lift the bar out, step back and set your feet a little wide so your elbows have room inside your knees.
- Squat down as low as you can while keeping your back straight and your elbows clear of your thighs.
- Push through your heels to stand up, pulling the bar into your body.
Key cues
- Pull the bar into your body
- Elbows close together
- Chest up, torso upright
- Elbows inside your knees
- Drive through your heels
Common mistakes
- Letting the arms drop so the bar slides down
- Rounding your back
- Elbows hitting the knees or thighs
- Loading too much weight too soon
Muscles worked
- Primary
- Quads, glutes, adductors and lower back
- Secondary
- Calves, abs, obliques, upper back, lats and biceps
Equipment
Barbell and squat rack.