12. Back squat
Wrong: If your knees go beyond your toes, you round your back and lay the barbell on your neck, shifting the weight to your toes. You can severely harm your neck and fall down.
Right: Make sure the barbell weight is kept in line with the middle of your feet. Arch your back, and don’t lift your heels off the floor. Keep your thighs parallel to the floor, and don’t squat too deeply.
11. Grip the barbell correctly
Wrong: If the barbell is on your neck, it is extremely traumatic.
Right: Pull your elbows back, and squeeze your shoulder blades together so that a “shelf” appears through the contraction of your muscles. Put the barbell on this shelf as low as possible, provided that you can steadily hold it.