Key Points:

1) Position the J Hooks (J cups) just below elbow height.

2) Step into the barbell and position it so that it sits in the crease of the elbows.

3) Unrack the bar and take one step back with each foot so that the feet are shoulder width apart (make adjustments as needed).

4) Descend into a squat by initiating the movement with your hips (think: sit back), and then lowering the hips to the ground.

5) The shins should move forward as you lower the hips to the ground.

6) Lower the hips as low as you are comfortably able to go. Ideally to the point when the thighs are parallel to the floor. You may need to actively push the elbows up while descending into the squat.

7) Push your feet into the ground and return to the starting position.

8) Repeat these steps for the prescribed number of repetitions.

9) KEY POINT: Compound lifts (or multi-joint movements) such as this require proper breathing mechanics to brace the core. Use diaphragmatic breathing before lowering into the squat pattern to accomplish this. Exhale when you return to the starting position.


Seattle Fire Department, Seattle Fire, Seattle Fire Rescue, Seattle Fire Medics

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