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Barbell Box Squat from Rack

  • Beginner
  • Quadriceps · Hamstrings

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Setup instructions

1) Position Box a short stride behind the barbell in the rack

2) Unrack the bar with a medium stance - heels around hip width slight turn out on toes.

2) Barbell resting on your traps not neck - elbows tucked down.

Perform instructions

1) Step back so heels are close to box/bench

2) Lower slowly back down to the box

3) Push through heels/outsides of feet to stand. Push knees out

2) Keep the barbell tight on the shoulders, core tight, back flat and head neutral.

4) Repeat.

Anatomy