SQUAT

This guy is just a cartoon!

Squats are often called the King of Exercises. This is because squats are BOTH one of the most PRODUCTIVE exercises as well as one of the most DIFFICULT exercises. Learn to do this one – you’ll be glad you did!


SAFETY

• Do not perform any exercise without first consulting your doctor.
• Use a spotter – A MUST for this exercise.
• Use safety clips.
• Dress comfortably; wear proper shoes, use grips or a chalk (eco) ball.

MUSCLES WORKED Quadriceps, hamstrings, gluteals, hip flexors, and calf muscles.

STANCE / SETUP

• Do this exercise in a power rack. A Smith machine can also be used.
• If you are completely new at this:start by using an empty barbell or even a Body Bar. Learn the motion with almost no weight and gradually increase the weight.
• Set up the pins in the power rack at a position a few inches below shoulder level. This allows you to get the bar on and off without catching it on the racks. After you have the bar at the proper starting height, load the plates and then put the safety clamps on the bar.
• Set the safety rails at the bottom just slightly lower than your lowest point in the squat in case you fail in the movement. Set this level conservatively at first. As you get more confident with the movement, you can lower yourself down further. 

• Step under the bar, making sure it rests on the area just below the base of your neck and between the shoulders.
• Get your balance when you lift the bar off the rack by placing one foot in front of your upper body and one behind.
• Once the bar has been removed, position your feet evenly about shoulder-width apart. 

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GRIP
Use an overhand grip slightly wider than shoulder width.


MOVEMENT

1. Squat down, as if you are going to sit on chair.