LEGS & BACK (Advanced/Spotters/Coaching Required)
* A Contra Indicated Exercise For A Beginner Over Age 25!
* Anyone With A History Of Lower Back Or Knee Injury!
* If you have weak legs use the alternate exercises Leg Extension and Leg Curl!
Put an empty bar onto a pair of support racks and load the required resistance. Take a grip at shoulder width or slightly wider. Position your body under the barbell, with elbows rotated forward and pointing out. The bar should rest on your anterior deltoids and clavicle bones, needing little strength to support. Step away from the rack and place your feet shoulder width or wider. Point your toes outward. Hold your head erect. Take a 3/4 breath and tighten your back muscles. Descend slowly into a deep front squat. As soon as you reach the bottom, start to release your breath and explode back upward. Keep your back muscles contracted, and your elbows up during the entire exercise, most importantly in the "sticking point," when the resistance is furthest away from your "center of gravity."
