Intensity: 9/10
Reps: 4 sets * 10 reps
Muscles: Quads, hamstrings, gluteal muscles, lower back, traps, forearms.
Place the barbell on the ground and attach weights to it according your strength and fitness level (WARNING: if is the first time you are doing this exercise don't push to hard, because you can have a serious injury, such as a herniated disc ...).
Bend your knees while keeping your back straight, so that you are sitting back. You should be close enough to reach the barbell and grasp it with your hands slightly more than shoulder width apart, outside of your legs.
Lower your hips so that your thighs are parallel to the floor, keep the lower part of your legs mostly vertical. The angle between your foot and your lower leg be close to 90 degrees.
Never lose the natural arch of your back (very important).
Stand up by raising your hips and shoulders at the same rate and maintaining a flat back, keep your ans tight during the whole lift. You should lift the bar straight up vertically and close to your body, thinking of it as pushing the floor away. Come to a standing position with upright posture and your shoulders pulled back. Allow the bar to hang in front of your hips, DO NOT TRY TO LIFT IT ANY HIGHER.
Keeping your back straight, return the bar to the starting position in a controlled manner. Pusching your butt out as if you are going to sit down in a chair, and keep your head up.
