Barbell Deep Squat

To be safe, do this exercise in a squat rack. First, adjust the racks so that the bar is slightly above your shoulders. Load the barbell with the required weight. Get under the bar and place it on the back of your shoulders (slightly below your neck). Grasp the bar with both hands and lift it off the racks, tensing your legs and torso. Take a step back and place your feet shoulder-width apart. The toes are slightly turned outward. The head is raised, the back is straight and arched at the waist. This will be your starting position. As you inhale, begin to slowly squat, bending your knees and pulling your pelvis back. Keep your back. Continue down until the back of your thigh touches your calves. As you exhale, lift up, straightening your legs, returning to the starting position. Complete the required number of repetitions. This type of squat involves a greater range of motion of the body and forces the body to be more vertical than other types of weighted squats.