step 1 Place the barbell on the squat rack with the appropriate weights so that it is at the same height as your upper chest.
step 2 place the barbell on your back in a balanced way
step 3 lower your knees with your back straight until you feel your leg muscles well
very importend to keep your back straight!
I do this exercise without shoulder cushion. Why? Because you then train your neck muscles very much but its painful in the beginning.
i do this 5 sets 12-15 reps
