around it to protect your ankles. Place a pad or mat on the floor to save your knees. Kneel on the pad and secure your ankles under the bar. (You can also use a bench that’s secured to the floor, or the spotter bar in a power rack, or have a partner hold your ankles down)....
2) Your weight is on your feet – it should be on the heels and the balls of your feet,as if they were pasted to the ground. You should be able to wiggle your toes the entire movement (though that’s not a part of squatting!). 3) Keep your entire body tight the entire time, ...