It’s a little-known exercise that provides big-time benefits, especially for your backside.
, says Borden) involves putting the barbell in a very high position on the upper back and then pushing the hips back and leaning the torso forward. Due to the extremely high position of the bar on the upper back, when you bend your upper half forward, the bar ends up far in front of your base of support, explains Pak.
Building strength with assistance exercises can have a lot of carryover in improving your ability to perform the main lifts. Because you have very limited leverage when performing the Kang squat, it’s really difficult to progress in weights, and for that reason, it's not thought of as a main lift, explains Pak.
Get into position by racking the bar on your upper back. Squeeze your upper traps and shoulder blades together like you would for a back squat so that it creates a muscular "shelf" for the bar to rest on.
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