Squat To Bench Video & Instructions

Setup for the bench squat by setting the barbell to just below shoulder height and loading the weight you want to use. Move a flat bench between the rack so that one end underneath the barbell. Stand under the bar with your feet at about shoulder width apart, either side of the bench. Position the bar so that it is resting on the muscles on the top of your back, not on the back of your neck. The bar should feel comfortable. If it doesn't, try adding some padding to the bar. Now take your hands over the back and grip the bar with a wide grip for stability. You should now bend at the knees and straighten your back in preparation to take the weight off the rack. Keeping your back straight and eyes up push up through the legs and take the weight off the rack. Take a small step back and stabilize yourself. Keeping your eyes facing forwards slowly lower your body down. Don't lean forward as you come down, your buttocks should come out and drop straight down. Squat down until your buttocks touches the bench, then slowly raise your body back up pushing through your heels. Do not "rest" on the bench! Do not lock the knees out when you stand up, then repeat the movement.