Powerlifting Squat

Starting position:

Choose the appropriate weight matching your fitness level and technical skills.Stand in front of the barbell on a rack adjusted to shoulder height (facing the barbell). Grab the barbell using a wide overhand grip. Lift the barbell and then rest it on the back of yourshoulders and step back from the rack so that you are able to make the full movement. Your feet are wider than shoulder width and your toes have up to a 30-degree outward rotation.Fix your stance and make sure your pelvis is in a neutral position.

Exercise:

From the starting position,bend your knees to go down towards the floor without changing the bend of your spine and inhale. When doing the movement, guide your knees inthe same direction of your toes, keeping perpendicular to the floor. Keep your body core firm and do not bend forward too much. In the lowest position, your hips are below the level of your knees. Keep the barbell axis in the same trajectory as the direction of the centre of gravity. Use the same technique to rise upwards, exhaling, until you return to the starting position. Do the required number of repetitions using the correct technique.

Note:

Make sure you have the correct body posture, fixing your body core and keeping your pelvis in a neutral position. Your knees, body core and head should not go beyond the vertical plane of your toes. Keep your heels on the ground throughout the movement.

Recommendation:

Start with a lighter weight to master the technique well.