Intermediate and Advanced-Barbell

1. When you can advance to a barbell, position it on the ground in front of you, lightly touching the shins.
2. Position the feet slightly less than shoulder-width apart, flat on the floor, with the toes pointed out slightly.
3. Bend the knees and lower the hips into a deep squat position, with the hips lower than the shoulders.
4. Tighten the back so that it is flat or slightly arched.
5. Use an overhand grip slightly wider than where the legs touch the bar.
6. Look upward slightly and pull against the bar so that there is no slack in the arms or the bar. Inhale.
7. Exhale and raise up while moving the shoulders and hips as a unit. Keep the bar close to the body throughout the movement.
8. Stand erectly, but don't lean back at the top of the lift.
9. Lower the weight, keeping the back flat by bending first at the hips and then at the knees.
10. Pause and reset the starting position before doing another rep.

Intermediate and Advance-Barbell (a,b)