Squats

Performance

Step under the bar in the position and place the bar behind the head on the upper back above the shoulders. Grab the bar with a narrow grip. At the same time, let your elbows point as straight down as possible. Your feet should have a stance that is as wide as your shoulders and your toes should point slightly outward, causing your hips to open up. Your hips must be parallel to your feet. If the hips are somewhat twisted, one of your knees can be turned inwards during the exercise, which you absolutely do not want.

Push the chest out and sway slightly with your back. Bend slowly at the legs while having an upright and slightly swayed back. Your knees should always point in the same direction as your feet. Continue to bend your legs until your hips are slightly below your knees in height. Then push the body up at a faster pace than on the way down. Strive to put the weight on the middle part or back of the foot.

When you push your body up to the bottom position, your shoulders and hips should move upwards simultaneously. You should not lift your hips more than your shoulders, which happens if you tilt forward.

To maintain a tensed and constant pressure in the torso that is good for your back, you must inhale properly before lifting. Hold your breath throughout the movement until you return to the starting position again, and then exhale.