Box Back Squat – Barbell

  • HOW: Position an elevated surface behind you as a length where you would be able to sit down without looking back. Position a barbell on your upper traps with both hands next to your shoulders holding onto the ball. Place your feet in a comfortable position about shoulder width apart. From this position, bend your knees and start to hinge forward at your waist while keeping your chest up. Touch your glutes to the elevated surface, and then push into the ground bringing your body back up and returning back to the starting position. 
  • FEEL: You should feel the muscles in your lower body working. 
  • COMPENSATION: Keep your chest up, don’t slouch forward. Keep the bar centered on your upper back/traps, don’t let it move. Don’t flop down onto the elevated surface, stay in control of the weight and your body at all times.

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