Standing up tall with your feet wide enough to fit your hips between your heels

toes should be pointing 10 to 20 degrees out

shoulders should be retracted down and back, big chest

tighten up your core, keep a straight neutral spine through out the movement.

weight on the front half of your foot

squat down keeping you knees in the same direction as your toes

try and keep your body vertical throughout the movement

go down slow and controlled up quick.

try to get to top of the high parallel to the ground if you can

If you have to change the movement to get lower such as pull your knees in or round your back, stop just before these changes occur. As you get stronger and more flexible you will able to get lower with time and practice.

Standing up tall with your feet wide enough to fit your hips between your heels

toes should be pointing 10 to 20 degrees out

shoulders should be retracted down and back, big chest

tighten up your core, keep a straight neutral spine through out the movement.

weight on the front half of your foot

Hold the book, jug, dumbell or other object close to your chest

squat down keeping you knees in the same direction as your toes

try and keep your body vertical throughout the movement

go down slow and controlled up quick.

try to get to top of the high parallel to the ground if you can

If you have to change the movement to get lower such as pull your knees in or round your back, stop just before these changes occur. As you get stronger and more flexible you will able to get lower with time and practice.

Standing up tall with your feet wide enough to fit your hips between your heels

toes should be pointing 10 to 20 degrees out

shoulders should be retracted down and back, big chest

tighten up your core, keep a straight neutral spine through out the movement.

weight on the front half of your foot

Hold the bar over head and shoulders. Tightening your Lats as your feel like you are bending the bar and pulling it apart in your hands.

squat down keeping you knees in the same direction as your toes

try and keep your body vertical throughout the movement

Keep the stick or bar above your shoulder joint through out the movement. It will feel like you are pulling the bar back and poking your head forward at the bottom of the squat.

go down slow and controlled up quick.

try to get to top of the high parallel to the ground if you can

If you have to change the movement to get lower such as pull your knees in or round your back, stop just before these changes occur. As you get stronger and more flexible you will able to get lower with time and practice.

Standing up tall with your feet wide enough to fit your hips between your heels

toes should be pointing 10 to 20 degrees out

shoulders should be retracted down and back, big chest

tighten up your core, keep a straight neutral spine through out the movement.

weight on the front half of your foot

squat down keeping you knees in the same direction as your toes

try and keep your body vertical throughout the movement

go down slow and controlled up quick.

try to get to top of the high parallel to the ground if you can

If you have to change the movement to get lower such as pull your knees in or round your back, stop just before these changes occur. As you get stronger and more flexible you will able to get lower with time and practice.

As you squat down raise your arms and in front of you until they are parallel with the floor and then move them horizontally till they are at your side.

Reverse this movement as you return to standing.