9 Essential Strength Benchmarks To Reap Strength And Ultimate Size

7. Barbell Squat Twice Your Body Weight

The barbell squat has long been heralded by gym rats as the “king of all exercises.” A strong goal is two times body weight for a single rep or 85 percent of that number for five reps. Breathing in while expanding your belly and lower back muscles before you descend in the squat will help you lift huge weights and protect your spine.

How to:

  • Place a barbell across your upper back, keeping the shoulder blades pulled together.
  • Un-rack the bar, step back, set your feet slightly wider than shoulder, and then push the hips back and descend to point just below parallel.
  • To finish the rep, stand up aggressively to full extension.

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