Squat

Place a barbell on a squat rack and load it up with a sufficient weight for a heavy set of squats. Duck under the bar and position it across your shoulders with your trapezius muscles contracted to act as padding. The bar should be at about the level of your shoulders, and you can pad it out with a towel if you feel that it is cutting into your spine too sharply. Grasp the bar out near the plates on each side to balance it in position. Set your feet about shoulder width apart and straighten your legs to lift the bar from the rack. Step one pace back from the rack, keeping your feet about shoulder width apart, your toes angled slightly outward. Your spinal erectors, abdominals and upper back muscles should be tensed throughout your set. Focus your eyes on a point at eye level on the wall in front of you in an effort to keep your torso upright as you perform your squats. Your spine should be either straight or slightly arched throughout your set.