How to do Barbell Back Squat ?

How to do Barbell Back Squat ?

The squat is the ultimate compound exercise targeting over 256 muscles in one motion. It is a must have for all fitness enthusiasts including bodybuilders, powerlifters and competitive athletes. Powerlifters refer to it as one of the“big three”lifts along with the deadlift and bench press.Athletes believe that an explosive squat is a good indicator of their on-field or court performance.


In addition to working the quadriceps directly the squat also works the hamstrings, glutes, back and core muscles as well as the arms and shoulders to a lesser extent.



The classic barbell back squat might cause pain for certain people because it is not a movement that is appropriate for everyone.Many squatting variations have been created over time to enable everyone to safely exercise this important movement pattern.

Some of the squat variations include:

Bodyweight Squat

Goblet Squat

Landmine Squat

Front Squat

Dumbbell Squat

Machine Hack Squat

Smith Machine Squat

By placing your feet differently, you can change the focus of the squat from the quads to the hamstrings.To concentrate more on the quads some people elevate their heels on plates or wear shoes with raised heels.Some choose to maintain a flat foot in order to strain their hamstrings more.



Ultimately it’s critical that you select a squat variant and foot placement that you can safely execute and that works best for you.

Instructions for Barbell Back Squat:

• Before beginning the workout load the desired amount of weight into the barbell and adjust its height to slightly below shoulder height.Place your feet shoulder width apart as you stand beneath the bar.
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• Instead of placing the bar on your neck place it such that it rests on the muscles in your upper back. It should be cozy at the bar. Try giving the bar some cushioning if it doesn’t.
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• Instead of placing the bar on your neck, place it such that it rests on the muscles in your upper back. It should be cozy at the bar.Try giving the bar some cushioning if it doesn’t.
  
  
• Now, place your hands over your back and, for stability, take a wide hold on the bar.
  
  
• Now that you are ready to remove the weight from the rack, bend at the knees and straighten your back.
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• Now, place your hands over your back and, for stability, take a wide hold on the bar.
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• Now that you are ready to remove the weight from the rack, bend at the knees and straighten your back.
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• Now, place your hands over your back and, for stability, take a wide hold on the bar.
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• Now that you are ready to remove the weight from the rack, bend at the knees and straighten your back.
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• Lift your weight off the rack by pushing up through your legs while maintaining a straight back and raised eyes.
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• Step back a little bit to regain your balance.
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• Bring your body down slowly while maintaining a forward glance.Avoid bending forward while you descend. Your posterior ought to protrude and descend vertically.
  
  Squat down until your thighs are parallel to the floor then slowly raise yourself back up by pushing through your heels.
  
  When you stand up, do not lock your knees out; instead, continue the motion.
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• Squat down until your thighs are parallel to the floor then slowly raise yourself back up by pushing through your heels.
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• When you stand up, do not lock your knees out; instead, continue the motion.

Barbell Back Squat Tips

Squatting is a very forgiving exercise, so be sure you have perfected your form before attempting to squat large weights. Your lower back should not hurt if you are squatting properly. Generally speaking, lower back pain indicates either poor core strength or improper form.

Common mistakes when squatting:

Lower back rounding: It’s critical that you maintain a straight back throughout a squat Maintaining your eyes forward, chest out, shoulder blades back and back arched can help you maintain a straight back.

Applying pressure with the balls of your feet: This overstretches tendons and joints. All the time drive up through your heels. To ensure you are using the proper technique, curl your toes.

You lean forward when your hips rise faster than your shoulders. To prevent this, take your time with each exercise and make sure to stick your buttocks out as you descend.

Knees move too far forward: When you squat down, your hips should go straight down rather than forward. Use a modest weight and stand side on to a mirror to perfect your form. Keep your knees tracking outward and never allow them cross your toes.

Not squatting deeply enough: To get the most out of squats you should lower yourself at least until your thighs are parallel to the floor.

Knees in or out: When lowering or pushing the weight, avoid pointing your knees in or out. This overworks the knee joints needlessly.

Gazing down: Your back rounds the moment you glance down. It’s as easy as that.