Barbell Clean-Grip Elevated-Heel Squat

Positioning:

1. Start Position: Stand with your feet hip-width apart. If using a barbell, rest it on your shoulders, behind your neck, using a clean grip (hands slightly wider than shoulders).

2. Elevate Heels: To emphasize the squat and maintain balance, you can stand on a plate or elevated surface with your heels slightly raised.

Movement:

1. Squatting Down:

   • Engage your core and keep your chest up.

   • Bend your knees and hips simultaneously to lower your body into a squat.

   • Ensure your knees track over your toes, avoiding any inward collapse.

   • Aim for your thighs to be parallel to the ground, or lower if possible.

2. Holding the Position:

   • Once in the squat position, pause briefly. Make sure your back remains straight and your weight is centered on your heels.

3. Rising Up:

   • Press through your heels and engage your glutes to lift your body back to the starting position.

   • Keep your chest up and core engaged as you return to standing.

Tips for Beginners:

• Start with a lighter weight or no weight to master the form before adding resistance.

• Focus on your breathing; inhale while squatting down and exhale when pushing up.

• If you're unsure about your squat form, consider using a mirror or filming yourself to check your alignment.