Squats with a barbell on your chest

Squats with a barbell on the chest — technique exercises:

1. For security purposes, perform this exercise in a frame for squats. To start, adjust the rack so that the fretboard was slightly above your shoulders. Load the rod the necessary weight. Position the hands under the neck, keeping the elbows high, shoulders parallel to the floor. Place the fretboard on the deltoid muscles, as shown in the picture and cross your arms, grasp the neck for extra control.
2. Remove the neck from the stands, straining his legs and torso.
3. Step away from the rack and place your feet hip-width apart. Socks slightly outward. Head raised, back straight and bend at the waist. This will be your initial position.
4. On the inhale, start slowly squat, bending your knees and placing your pelvis back. Keep the back. Continue down until the angle between the thighs and the calves will be a little less than 90 degrees. Hint: with proper exercise, the knees should create an imaginary straight line with the feet and toes to be arranged perpendicular to the line of the body.
5. On the exhale, follow the ascent, straightening the legs, starting from the floor, returning to its original position.
6. Complete the required number of repetitions.

Note: if you have problems with your back, replace this exercise with squats with dumbbells or perform as an alternative to the leg press in the simulator. Watch carefully that the back was arched lower back throughout the whole exercise, otherwise you can injure your back. If you have doubts about the chosen weight, it is better to take less than more weight.

Variations: you can also perform this exercise using a small block placed under your heels feet. This makes it possible to correctly perform the exercise beginners or people with lack of flexibility.