3. Back-loaded Squats
Load the squat rack at shoulder height. Step under the bar and lift it off the rack so it rests on your shoulders/upper back. Inhale as you squat back and down, keeping your chest up and your weight in your heels. Exhale as you push into your feet to stand.
Do two warm-up sets at—you guessed it—40% to 50% of your 1RM for 8 to 10 reps, with a minute between sets.
Then two sets with 85% of 1RM (4 to 6 reps), and three minutes of rest in between sets.
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