Barbell Bench Squat

How to Do It

1. Set up a barbell on a squat rack at chest height.
2. Stand facing away from the rack, with your feet shoulder-width apart.
3. Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.
4. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
5. Lift the barbell off the rack and step back, ensuring your feet are still shoulder-width apart.
6. Lower your body down into a squat, keeping your knees in line with your toes.
7. Pause for a moment at the bottom, then push through your heels to return to the starting position.
8. Repeat for the desired number of repetitions.