SQUATS 2/2: Tips - Set the bar in the rack at about the level of your mid-sternum. You will be stronger in taking the bar out of the rack, and you do not need to tiptoe back into the rack with a heavy weight. - Due to safety reasons ALWAYS step back out of the rack, and NEVER put the bar back in the rack by stepping backwards. - Use the markings (on the bar) to take an even grip on the bar. - Try to hold the bar at lever of top posterior deltoids (safer for your lower back), rather than high on your traps - While taking the bar out of the rack, everything should be the same as you performing the full squat, meaning take the bar off of the hooks by extending your knees and hips, just like the top of a squat. - Once the bar leaves the rack, make the necessary minimum of steps; do not go for too many steps away. Sometimes it’s very hard to walk around with weight on your shoulders. One nice step will do. - Now, place your heels about shoulder-width apart, toes pointed out about 30 or so degrees (you can do some experiments and find out the best foot distance for your specific goal). - Time to take a big breath and hold it, look at your chin in the mirror, and squat. Do not point your head significantly up or down from described position (your chin should be in described or slightly down position (looking at a point about 6ft or so (about 2m) far from you), this will put your neck in a normal anatomical position to enable your hip drive.) - Walk forward until the bar touches the vertical part of the rack (squat cage) and rack the bar safely. NEVER go for hooks, you can miss the hooks, and you can't miss the uprights. - Always keep on mind the femur and the foot should be in a straight line (if you look from directly above), and NEVER FORGET there is no twisting of the knee!!! - Make sure that your technique is perfect before you go for heavy weights. - Never forget, your aim is to hit your muscles not to move as much weight as possible! Weight is just a tool you use with appropriate skill to hit your muscles at the best possible way. - Use optimal, not maximal weight - Always use squat cage with safety bars! Every time you use more than very light weight use safety bars as well! - Weightlifting belt, if you like it and believe you need it then use it, if you don’t like it don’t use it. - Knee wraps, use it if you need it. - Do not be afraid to try different squat techniques until you find the one the best suits your needs. References: - Starting Strength Basic Barbell Training, Mark Rippetoe & Lon Kilgore - What Yoga Therapists Should Know About the Anatomy of Breathing, Leslie Kaminoff and The Breathing Project, Inc. Lucky R.R. is a Certified Personal Trainer with 15+ years of bodybuilding and fitness experience.

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