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Non-Lockout Squat Exercise

How to perform Non-Lockout Squats:

  • Set a bar on a squat rack and step under it so the bar rests across your upper back. Pull your shoulders back as you grab the bar with an overhand grip. It should sit comfortably on your upper trapezius muscles.
  • Lift the bar off the rack and step back. Set your feet shoulder-width apart and keep your knees slightly bent, back straight, and eyes focused straight ahead.
  • Slowly lower your body as if you were sitting back into a chair, keeping your back in its natural alignment and your lower legs nearly perpendicular to the floor.
  • When your thighs are parallel to the floor, pause and return to the starting position, without completely straightening your legs.
  • Repeat the exercise without every pausing at the top of the movement.

See also:  Squats; Body Weight Squats; Jump Squats; Plie Squat with Upright Row

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