Low Barbell Squat

Steps

• 1. Set Up the Barbell: Start by positioning the barbell on the squat rack at about chest height. Place the barbell slightly below the usual high bar position, resting it on the upper part of your trapezius muscles and the rear deltoids.

• 2. Grip the Barbell: Stand facing the barbell and grip it slightly wider than shoulder-width. Your grip should be firm, but not excessively tight. Ensure your wrists are aligned with your forearms.

• 3. Position the Bar: Step under the bar and position it on your upper back, just below the base of your neck. The bar should rest on your trapezius muscles, and your hands should support the bar's weight rather than holding it up.

• 4. Hand and Elbow Placement: Your hands should be placed slightly wider than shoulder-width on the bar. Your elbows should be pointing downward and slightly back. This position helps create a stable shelf for the barbell.

• 5. Foot Placement: Stand with your feet slightly wider than shoulder-width apart. Your toes can be angled slightly outward to accommodate your natural hip and ankle mobility.

• 6. Set Your Core: Engage your core muscles to stabilize your spine. Keep your back straight and your chest up throughout the movement.

• 7. Initiate the Squat: Begin the squat by pushing your hips back and bending your knees simultaneously. Imagine sitting back into an imaginary chair. Maintain a slight forward lean in your torso while keeping your back straight.

• 8. Squat Depth: Descend into the squat until your thighs are at least parallel to the ground. Going deeper is possible if your mobility allows it, but make sure your knees are tracking over your toes and your heels are firmly planted on the ground.

• 9. Maintain Bar Position: Throughout the squat, focus on keeping the barbell stable on your upper back. Your back angle might be slightly more horizontal compared to the high bar squat, but aim to keep the barbell centered over your midfoot.

• 10. Rise Up: Push through your heels and engage your leg muscles to stand back up. Extend your hips and knees simultaneously as you return to the starting position.

• 11. Complete the Repetitions: Perform the desired number of repetitions while maintaining proper form. Focus on controlled movements and avoid bouncing at the bottom of the squat.