Barbell 2-Sec Hold Squat

1. Setup:
- Begin by setting the barbell at about chest height on a rack. Load the appropriate weight plates onto the barbell.

2. Positioning:
- Stand facing the barbell. Bend at your knees and hips to grip the bar with both hands, just outside your shoulders.
- Position the barbell comfortably on your upper back, just below the base of your neck. Ensure it is balanced and secure.
- Stand up to lift the barbell off the rack, taking a step or two back to clear the rack.

3. Foot Placement:
- Stand with your feet shoulder-width apart, toes pointing slightly outward. Ensure your weight is distributed evenly on your feet.

4. Starting the Squat:
- Begin to lower yourself by bending at your hips and knees. Keep your chest up and back straight.
- As you descend, push your hips back as if you are sitting in a chair.

5. Lowering Phase:
- Lower your body until your thighs are parallel to the ground or as low as your flexibility allows.
- Hold this position for 2 seconds. Focus on maintaining tension in your legs and core. Keep your knees in line with your toes throughout the movement.

6. Rising Phase:
- After the 2-second hold, drive through your heels to push your body back up to the starting position.
- Keep your chest up and hips forward as you stand.

7. Repetitions:
- Complete the desired number of repetitions, ensuring good form throughout each rep.

8. Ending the Exercise:
- Once finished, carefully return the barbell to the rack, ensuring it is secure.

Tips:
- Always warm up before starting your workout.
- If you're new to this exercise, consider starting with a lighter weight or just the barbell until you master the form.
- Focus on your breathing – inhale as you lower and exhale as you lift.
- Keep your core engaged to support your spine throughout the movement.