Set a bar in a rack at shoulder height, with appropriate weight plates on the bar if desired. Set yourself up under the bar so it rests across the back of your shoulders, ensuring it doesn’t rest on the bony part of the back of your neck. Grabbing the bar wider than shoulder distance apart, stand up to lift the bar off the rack. Take a step or two backwards and set up for your squat. Feet just wider than hip distance apart, toes turned to the corners fifteen degrees. Imagine your feet are tearing apart a piece of paper underneath them. Send the hips back to lower into your squat over a two second count. Hold at the bottom 1 second then return to standing over a two second count. Squeeze your glutes at the top without overextending the hips forward. Repeat.
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