Barbell Squat

Overview

Barbell Squats have been a favorite of bodybuilders, athletes, and fitness enthusiasts for decades, and for good reasons. This foundational exercise activates several muscle groups, mimics an everyday movement (think of using the toilet), and allows for heavy resistance. While other forms of squats (e.g., front squats, goblet squats) are also versatile and functional, they simply do not enable the trainee to efficiently load as much resistance. Think of it this way: If you had to hike a mile while carrying 50 extra pounds, would you rather have the weight strapped to your back or carry it in your folded arms in front of you? With that said, here is how to perform the barbell squat: 1. Center your head in front of the exact center of the barbell. Make sure the barbell is on a rack that is 4-6 inches lower than the bottom of your neck. 2. Step under the bar and place it on along your mid-trapezius muscle and rear deltoids. This location is about 2-3 inches below the bottom of your neck. Never place the bar squarely on your neck. Doing so will encourage an excessive forward lean which will needlessly strain your lower back. 3. Take one step out with each foot and anchor our feet about shoulder-width apart with your toes pointed slightly outward (at the “one-o-clock” position). 4. Make a conscious effort to pull the bar down with your hands into your traps. This will activate your latissimus dorsi muscles and provide a firmer foundation to work with. 5. Before bending at the knee, rotate your hips back, and then slowly lower the hips until your thighs are about parallel to the floor. The bending of the knees should follow the hip movement, and just be a by-product of that. 6. Keep your head in neutral position by looking straight ahead. 7. Your bodyweight should be primarily on your heels, not the balls of your feet. 8. Once at the parallel position, drive yourself up, by pressing your heels down on the floor. 9. Smoothly ascend to just before the point your knees lock out. You should never reach lockout. This removes unnecessary strain of your knees and keeps the quadriceps from resting. 10. After the desired number of repetitions, carefully rack the bar..