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This is the best basic exercise for complex body development. It builds muscles and burns fat.


Stand facing a barbell.

Your feet should be about shoulder-width apart. Slightly bend the knees.

Arch your back in the lower back a little.

Squat leaning forward until your thighs are almost at the horizontal level.

Grab the bar at shoulder-width using an upper grip (arms should be outside your knees).

Fix the lower back in position and tighten your abs.

As you exhale, slowly straighten your legs and lift the bar up.

The bar should travel along the thighs in close contact.

Once you’ve straightened your legs and torso, slowly lower the bar as you inhale, without pausing at the top.

Once the bar touches the floor, do the next rep.

Typical mistakes and tips

Always start practicing this exercise with lighе weights.

Do not arch the spine at the top.

Do not hold your breathe, it increases blood pressure.

Do the exercise with small or medium barbell plates. They increase the range of movement and make you work harder.

Do not change the grip during the exercise.

Do not use a belt and wrist wraps, you need them with heavy weights only.

Exercise type: weight
Muscle groups: back, legs, shoulders