FAST FACT Proper Form for the Squat, Bench, and Deadlift Squat1 1. Stand with the bar on your upper-back, and your feet shoulder width apart 2. Take a deep breath and squat down by pushing your knees to the side while moving hips back 3. Break parallel by squatting down until your hips are lower than your knees 4. Squat back up while keep your knees out and chest up 5. Stand with your hips and knees locked at the top Bench2 1. Lie on the bench with your eyes under the bar 2. Grab the bar with a medium grip-width with your thumbs around the bar 3. Pull your shoulder blades back and down 4. Unrack the bar by straightening your arms 5. Take a deep breath and lower the bar to your mid-chest 6. Press the bar up until your arms are straight Project D-FEND: Diet, Food, Exercise, and Nutrition during social distancing. A collaboration between the University of Arkansas System Division of Agriculture’s Center for Human Nutrition and the University of Arkansas Exercise is Medicine Program. The University of Arkansas System Division of Agriculture is an equal opportunity/affirmative action institution. FAST FACT Deadlift3 1. Stand with the middle of your foot under the barbell 2. Bend over and grab the bar with a shoulder-with grip 3. Bend your knees until your shins touch the bar 4. Lift your chest up and straighten your lower back 5. Take a big breath, hold it, and stand up with the weight Sources 1. Mehdi. (2018, November 11). How to squat with PROPER form: The Definitive Guide. Retrieved from https://stronglifts.com/squat/ 2. Mehdi. (2018, November 11). How to bench press with PROPER Form: Definitive Guide. Retrieved from https://stronglifts.com/bench-press/ 3. Mehdi. (2020, December 01). How to deadlift with proper form: The definitive guide. Retrieved from https://stronglifts.com/deadlift/ Project D-FEND: Diet, Food, Exercise, and Nutrition during social distancing. A collaboration between the University of Arkansas System Division of Agriculture’s Center for Human Nutrition and the University of Arkansas Exercise is Medicine Program. The University of Arkansas System Division of Agriculture is an equal opportunity/affirmative action institution. .