Iron Barbell

First, adjust the height of our squat rack.

For safety reasons, the position of the squat rack is better to be low rather than high to reduce the risk when leaving the bar.

If the weight of the squat is relatively large, the height of our protection bar must also be adjusted in advance.

When entering the bar, first find a suitable and symmetrical grip with both hands, press the barbell against our trapezius muscles, fix the position, and then turn your head left and right to check whether it is symmetrical.

At this time, the position of the feet should be directly below our barbell.

Stand up naturally with your knees and hips bent, push the barbell up, and step back to our squat position.

At this time, the feet are shoulder-width or slightly wider than the shoulder width, the toes are naturally outward, keep the core tight, and naturally lift the chest.

Bend your knees and hips and squat to the appropriate position, then push the ground with your feet, and actively exert force to return to our standing position.

During the squat process, lower your breath. Squat and exhale.

When returning to the bar, make sure the bar is on our barbell rack before unloading the force.

Choose the right weight, do 10-15 reps in one set, and complete 3-5 sets

Barbell squats are a very good exercise for the development of hip and leg muscles, but they also have certain risks.

So we should choose the right weight to improve the quality of the exercise as much as possible, and don't blindly pursue heavy weights.