Barbell Deep Squat

To be safe, do this exercise in a squat rack. First, adjust the racks so that the bar is slightly below your shoulders. Load the barbell with the required weight. Place the bar on the deltoid muscles, it should lightly touch the neck. The elbows are directed forward, only the fingers touch the bar. Remove the bar from the racks, straining your legs and torso. Step away from the rack 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 you touch your calves with the back of your thighs. As you exhale, lift up, straightening your legs, pushing off the floor, returning to the starting position.