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However, the barbell is held in the hands rather than loaded on the back, which makes all the difference. 1. Select a weighted bar, something between 10 and 30 pounds. Hold the bar in front of you using both hands -- as you would hold a sword. 2. Plant your feet about a foot wider than shoulder width apart. 3. Slowly squat down by pressing your hips back and down while extending your arms straight out from your chest. As you reach the full squat position, your arms should also be fully extended. 4. Stand back up and move the bar toward your chest to allow the shoulders to rest a second.
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