- Stand with your feet slightly wider than your hips with your feet slightly turned out.
- Externally rotate your thighbones and feel your weight shift to the lateral edge of your foot.Feel for the weight of your body in your heels.
- Keep your shoulders relaxed away from your ears and your elbows tight. Do not let your elbows flare out.
- Hold the weight close to your body.
- Sit back and down attempting to get your hip crease just below the top of your knee cap. Keep feeling for the weight in your heels as you sit back. Keep your thighs externally rotated and your knees wide.
- Press the floor away from you as you come back up to stand.
Choose a weight that allows you to perform 5 - 10 receptions with good technique
It is important to hold the weight close to your body with integrity in your arms. See how my elbows are hugging close to my body in the photo below? This is correct.
Do not allow your elbows to flare out to the sides like in the picture below.
Keep the weight close to your body. Do you see how I am holding the weight far away from my body in the photo below? This is not good. It causes added strain in your shoulders, neck, upper and lower back.
Remember: Keep the weight close to your body with shoulders relaxed and your elbows hugging tightly in toward each other. You can see this optimal positioning in the photo below.