Squat Jefferson

Jefferson squats — technique exercises:

1. Place the barbell on the floor.
2. Become so that his feet were on both sides of the neck, as shown in the figure.
3. Lean forward, bending your knees. Keep your back straight. Grasp the neck with the right hand a neutral grip.
4. Place your left hand by the neck from behind. The torso should be clearly in the middle of the fretboard and the distance from the trunk to the right hand should be the same as the distance from the trunk to the left hand.
5. Straighten up. Feet shoulder width apart, toes slightly outward.
6. On the inhale, squat down, bending your knees. Keep your back straight. Squat until thighs will be parallel to the floor. Tip: keep your head up and back as much as possible vertically. Don’t let the knees go forward beyond your toes.
7. Now return to starting position, pushing off the floor feet. Tip: keep the neck in stretched arms with slightly bent elbows. Hands are not tense, they need only to keep the weight off. The exercise is performed by tension of the hips, not hands.

Variations: you can perform the exercise using the straps on the wrists. Can also vary the width, which are feet.