Squat & Press
Step 1
Safely pick up a barbell. Please read the barbell safety cues for instructions on how to do this. Holding a barbell with an overhand grip (palms facing towards your body) directly in front of your body, plant both feet on the floor slightly further than shoulder-width apart. Bring the barbell forward and upwards into your chest. Your palms should now be facing away from your body. This is your starting position.
Step 2
Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains between a 45- to 90- degree angle to your hips. Exhale. Push through your heels and extend your knees to return to the starting position.
Step 3
Using the muscles in your shoulders and arms, extend your elbows to press the barbell directly above your head. Your arms should be in line with your ears on either side of your head.
Step 4
Inhale. Bend your elbows to lower the barbell into the starting position. Repeat for the specified number of repetitions.
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