Here at movements school were going to break down popular exercise movements as much as possible so you can learn these movements and become stronger and more fit. Today were going over the
Step 1: Set up the Barbell
- Approach the squat rack and adjust the height of the J-hooks so that they are slightly below shoulder level.
- Load the desired weight plates onto the barbell. Make sure the weights are evenly distributed on both sides.
Step 2: Positioning and Grip
- Stand facing the barbell with your feet shoulder-width apart.
- Position yourself underneath the barbell, ensuring it is centered on your upper back, resting just below the base of your neck.
- Reach up and grip the barbell with both hands slightly wider than shoulder-width apart. Your palms should be facing forward, and your elbows should be pointing down and slightly back.
Step 3: Unrack the Barbell
- Brace your core by taking a deep breath and tightening your abdominal muscles.
- Push upward with your legs, lifting the barbell off the J-hooks.
- Take a small step or two backward, clearing the J-hooks, and position your feet slightly wider than shoulder-width apart. Toes can be slightly turned outwards.
Step 4: Squat Descent
- Initiate the movement by pushing your hips back, as if sitting into an imaginary chair.
- Bend your knees and lower your body, keeping your chest lifted and your spine in a neutral position. Maintain a proud chest and look straight ahead.
- Continue descending until your thighs are parallel to the floor, or slightly below, ensuring your knees stay in line with your toes.
Step 5: Squat Ascent
- Begin the ascent by pushing through your heels, driving your hips forward, and straightening your legs.
- Maintain an upright torso position and engage your glutes and quadriceps as you rise.
- Exhale as you near the top of the movement, but maintain core stability and control throughout.
Step 6: Rack the Barbell
- Once you have completed the desired number of repetitions, carefully walk forward towards the squat rack.
- Align the barbell with the J-hooks and lower it onto the hooks securely, ensuring it is fully supported before releasing your grip.
- Step back from the rack and allow yourself to recover before moving on to your next exercise.
Alternatives to the back squat
- Goblet squat
- Front Squat
- Overhead squat
- Bodyweight squat
- Pistol/single leg squat
These are all great variations to the traditional back squat that you can add into you training to grow impressive size and strength in your legs.
Remember, safety is paramount when performing any exercise. If you're new to barbell squats or unsure about your form, it's recommended to seek guidance from a qualified fitness professional or trainer to ensure proper technique and prevent any risk of injury.
Check out Brittany attempting the back squat! She's new to the movement with a barbell and she has been working hard developing her form.
Here is Brittany performing the back squat!
Here's some of our favorite recourses to build the squat.