Barbell Back Squat

Barbell Squat Instructions

• Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back. 
• Get underneath the bar, placing it on your traps.
• Have your hands outside shoulder-width in a position where you can create torque in your shoulders. You want to keep your shoulders pinned back. The equates to a strong upper back position.
• The bar does not sit loosely on your back.
• Imagine pulling your elbows under the bar with your chest up and shoulders back.
• You want your torso in a strong, vertical position. 
• Chest up and eyes fixed straight ahead.
• Unrack the bar and step back one foot at a time. 
• Place your feet just outside shoulder-width with your toes pointed out slightly. 
• Stance will vary depending on the person.
• To create stability in your hips, screw your feet into the floor and push your knees out.
• Push your hips back slightly and descend into the bottom position. 
• When the crease of your hips reach level with your knee, accelerate back up. 
• Continue to push your knees out and maintain your core tightness.
• Squeeze your glutes at the top position. 

*Tips*

• The barbell back squat takes time and many reps to solidify technique.
• Practice, practice, practice before you load up the barbell with heavy weight.
• Always look straight ahead, never look directly up or down. You want to maintain a neutral neck position. 
• Don't overextend/arch your back. Focus on core tightness and a neutral spine.
• In the bottom position, imagine driving your chest up into the bar.