Press Under
- Weight plates (optional, based on strength level)
- Flat surface
Starting Position:
1. Setup the Barbell: Place the barbell on a squat rack or the floor slightly below shoulder height. Add weight plates if desired, ensuring they are secured.
2. Grip the Barbell: Stand facing the barbell, then grasp it with both hands slightly wider than shoulder-width apart. Your palms should be facing forward.
3. Body Position: Arrange your feet shoulder-width apart, with your toes pointed slightly outward. Keep your chest up and back straight to maintain good posture.
Movement Instructions:
1. Lift Off: With a firm grip on the barbell, lift it off the rack or from the floor, positioning it at shoulder height. You can rest it on your shoulders or your collarbone if needed.
2. Prepare to Squat: Bend your knees slightly and engage your core. This will help stabilize your body during the movement.
3. Squat Down: Lower your body into a squat position by bending your knees and pushing your hips back. Aim to lower your thighs parallel to the ground, or as low as comfortable, while keeping your back straight and chest lifted.
4. Press Up: As you start to rise from the squat, simultaneously press the barbell upwards. Extend your arms fully until the barbell is above your head.
5. Stand Tall: At the top of the movement, ensure your arms are straight and the barbell is stable over your head. Your feet should remain flat, and your body aligned.
6. Lower the Barbell: Carefully lower the barbell back to shoulder height while keeping control, preparing for the next repetition.
Additional Tips:
- Breathing: Inhale as you lower into the squat and exhale as you press the barbell overhead.
- Alignment: Ensure that your knees track over your toes during the squat to avoid injury.
- Progression: Start with lighter weights to perfect your form, gradually increasing the weight as you become more comfortable with the movement.
Cool Down:
After completing your sets, gently stretch your shoulders, arms, and legs to promote recovery.
