The movement
l Take 1-2 seconds to
perform the downward
phase of the squat.
l Your bottom position
should bring your upper
legs to at least parallel with
the floor, or even lower if
your flexibility allows it.
l Ensure your weight
is evenly distributed
through your feet,
making sure the heels
never leave the floor.
l Make sure that the
knees follow the direction
of your toes: you should
be able to draw a straight
line down from your
knee to your middle toe.
l Keep the torso tight
throughout, making
sure to never allow
the spine to bend.The set-up
Bar position: have the bar
resting on the shoulders,
making sure that it doesn’t
sit on the back of the neck.
Take time to play around
with the positioning; if
it feels uncomfortable
at all, it’s probably in the
wrong place.
Hand position: the hands
should be gripping onto
the bar and lightly pulling
it down towards your
shoulders. The hands
should be as close to the
shoulders as possible.
Torso position: the elbows
should be pointing down
to the floor, with the chest
puffed out, pulling the
bellybutton in towards
the spine to brace the core.
Foot position: the feet
should be placed slightly
wider than shoulder-
width – wide enough to
allow your hips room
to come down between
your legs, but not too
wide so that your knees
and ankles begin to
collapse inwards.21SEPTEMBER 2019 MEN’S FITNESS 103