across the upper back. In powerlifting, the barbell is often held in a lower position in order to create a lever advantage, while, in weightlifting, the barbell is often held in a higher position in order to keep the torso more upright in a deep squat. These variations are called low bar and high bar, respectively. · Front squat - the weight (usually a barbell) is held in front of the body across the clavicles and deltoids in either a clean grip, as is used in weightlifting, or with the arms crossed and hands placed on top of the barbell. · Overhead squat - a barbell is held overhead in a wide-arm snatch grip; however, it is also possible to use a closer grip if flexibility allows. · Box squat - lifter sits back onto a short box, momentarily relaxing the hip flexors, before contracting them and rising off the box; the use of a box sets a consistent depth
Special credit to Surferph34 for the guidelines and photo links:11 20% Bodyfat There is no visible muscle de nition and only a hint of separation between major muscle groups if those groups are large and well developed. For examples, see: www.fourhourbody.com/20a www.fourhourbody.com/20b www.fourhourbody.com/20c 15% Bodyfat Some muscle separation appears between the shoulders (deltoids) and upper arms. Abs are not visible. For an example, see: www.fourhourbody.com/15a www.fourhourbody.com/bodyfat-examples 12% Bodyfat More muscle separation appears, particularly in the chest and back, and an outline of the abs begins to appear. Standing under a ceiling light with favorable shadows, a pending four-pack might be visible. For examples, see: www.fourhourbody.com/12a www.fourhourbody.com/12b
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