Jefferson Squat

Place the barbell on the floor. Stand with your feet on both sides of the bar as shown in the picture. Lean forward by bending your knees. Keep your back straight. Grab the bar with your right hand in a neutral grip. Grasp the back of the bar with your left hand. The body should be exactly in the middle of the neck, and the distance from the body to the right hand should be the same as the distance from the body to the left hand. Straighten up. Feet shoulder-width apart, toes slightly turned outward. Sit down while inhaling, bending your knees. Keep your back straight. Squat down until your thighs are parallel to the floor. Hint: keep your head up and your back as vertical as possible. Do not let your knees go forward, beyond the line of your feet. Now return to the starting position, pushing off the floor with your feet. Hint: Hold the bar at arm's length with your elbows slightly bent. Do not strain your arms, they should only hold the weight. The exercise is performed due to the tension of the hips, not the arms. Variations: You can do this exercise using the wrist straps. The width on which the legs stand can also vary.