Proper Positioning
In the ready position, begin with the legs about shoulder width apart or in accordance with comfort
Use an overhand grip slightly wider than shoulder-width apart or in accordance with comfort
Place the bar on the trapezius
Retract the shoulder blades while simultaneously opening the chest
Pull the bar into the body
Flex the hips and knees
Proper Technique
Eccentric - Descend
Inhale on the downward phase of the movement
Breathe with the stomach, contracting the abs which will help brace the core. (create a 'fat' or bloated-like appearance)
As the hips lower, bend the knees while maintaining a natural arch in the lower back
Lower until hamstrings are parallel to the ground. With higher mobility, comes greater ROM
Concentric - Ascend
Exhale on the upward phase of the movement (may hold your breath in if more comfortable and exhale at the end of the rep)
Slowly begin to straighten the legs by pushing through the heels
Maintain a neutral lower back, with the chest out
Return to starting position and flex the glutes, aligning the hips to safely proceed to the next repetition
Essential Tips
There are individual differences in the way our insertions at the femoral head lie, therefore, manage accordingly. Stances are either wider or narrower, depending on comfort and range of motion
Toes may also be pointed at a 20 to 30-degree angle or straight forward, again, in accordance with comfort
With a weightlifting belt on, inhale with the stomach during the eccentric phase, pressing against the belt
Avoid collapsing the knees inward
Do not ascend by pushing through the toes
Keep heels on the ground
Do not have a loose grip
Avoid breathing solely with the chest
Overuse of the lower back will lead to injuries
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