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Workouts: Squats With a Barbell

Video transcription

Let's get those butts and legs into shape. I'm Carol Ann, with Studio Group X, and I'm going to show you how to shape up those butts and those legs doing squats with a barbell. First, what you want to do is you want to make sure that you load your bar heavy. Now, heavy means that you can do about five minutes, four to five minutes of squats; using about heavy weight, so you want to work those muscles to fatigue. So it might take you a couple times to figure out what that weight amount is. But make sure you're loaded evenly. Always bend those knees to pick up the bar. Keep your abdominals in nice and tight. Then, you're going to lift that bar up and place the bar on the meaty part of your shoulders. Slide those hands out wide, and then you're just going to simply squat back, leading with that rear end; going way back and then pushing up. Now, as you're squatting you want to make sure that your knees do not go over your toes, so that's why it's really important to get that rear end back. And you want to keep that chest lifted. Keep your head, neck, and spine in alignment. Now as you push up, push up through your heels and give your booty a little squeeze at the top, and when you're breathing inhale down and exhale up. To get out of this position use your legs to push the bar up, lower down, and then bend your knees. Do not use your back to lower the weight down. Now, you can perform that exercise for about four to five minutes, with just about enough weight to move your body into exhaustion there. And that's how you're going to work that butt and those legs. I'm Carol Ann, with Studio Group X. Lift it up gang.

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