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Barbell Keeling Squat

Strong thighs, hip-up

Coach's Tips


How to

Starting Position

1. Stand with your feet slightly wider than shoulder-width apart and toes slightly pointed outward. 2. Place the barbell on your upper back and shoulders, across the trapezius muscles. 3. Grip the barbell with your hands slightly wider than shoulder-width apart. 4. Keep your head in a neutral position and your back straight.

Proper Form

1. Begin to lower yourself by pushing your hips back and bending your knees. 2. Keep your chest up and back straight as you descend. 3. Continue to lower yourself until your thighs are parallel to the floor. 4. Push through your heels to return to the starting position.

Breathing Technique

1. Inhale as you lower yourself. 2. Exhale as you return to the starting position.


1. Make sure to keep your back straight throughout the exercise. 2. Don't allow your knees to move inward or outward as you perform the exercise. 3. Avoid locking your knees at the top of the movement. 4. Begin with a light weight and progress gradually to heavier weights.

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