| Position the bar in a comfortable position across your trapezius muscle area. We recommend this "high bar" position because it promotes flexibility in the hips, it provides for a more balanced work output from the hips, glutes, quads and hamstrings, and it keep the torso in a more upright position lessening the stress to the lower back. However, if you are a competitive power lifter you will want to place the bar across your lower trapezius muscles and the posterior deltoid muscles. This "low bar" position moves the weight closer to your center of gravity and allows for a greater weight to be lifted but it also forces more of a forward lean of your torso which can be stressful to your lower back if done incorrectly! For the close stance squat your feet should be 6-8 inches wide. The distance between your feet should be measured from your heels, not your toes. Your feet should be angled slightly outward and be positioned flat on the ground throughout the movement. This toe position will emphasize inner thigh development. Positioning you toes straight or slightly in will emphasize out thigh development. Begin the squat by inhaling deeply and moving your hips backward like you are going to sit in a chair. Your knees should then bend and travel in the direction that your toes are pointing. Don't let your knees wiggle from side to side or go into a knock-kneed position during the movement. This can place stress on your knee joint. Maintain a stable posture with your head and chest up as you slowly squat down until your thighs are at a 45 degree angle to the ground. Exhale as you drive out of the bottom position. Never forcefully lock your knees out at the completion of the lift. Keep them slightly bent to remove pressure to the lower back and maintain tension on your quadriceps muscles. Always use an experienced spotter while performing this exercise. |
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