The Squat is the king of all exercises. It’s the most effective exercise you can do in the gym or outdoors. You don’t have to use a barbell and weights to squat. You can use sandbags, kettle bells, kegs and even you training partner’s body weight.

Back Squat

• Keep your chest as high as possible throughout the exercise. You should be able to read the logo on your shirt in the mirror.
• Squeeze your shoulder blades together to bunch up your traps and create a “shell” for the bar.
• Keep you back tight and flat
• Start the movement by pushing your hips directly back as if to sit down on a chair
• Don’t let your knees pass your toes on the descent and turn inwards at any point
• Keep your head level at the start with eyes focused forward.
• Squeeze the bar tightly in an overhand grip with your hands enough apart to control the bar but narrow enough to create the shelf with your traps
• Your elbows should point at the floor, directly under the bar
• Push your abs out by taking a big breath and flex them as if you are bracing yourself to take a punch
• Your feet should be wider than your shoulder width with toes pointed slightly outwards. Keep your weight primarily on your heels