How to Do Barbell Back Squat
Each exercise should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this exercise.
Beginning Barbell Back Squat
Feet may be placed around shoulder width or SLIGHTLY wider, with minimal external rotation.
Barbell Back Squat Movement
1. Place bar comfortably on the upper back. DON'T BE AFRAID TO USE A BAR PAD!
2. From the start position, draw your belly button inward toward your spine.
3. Maintaining tone in the deep abdominal musculature, descend slowly by bending at the knees and hips.
4. During the descent, maintain weight distribution between the mid-foot and heels. Do not allow the feet to cave inward or shift outward.
5. While maintaining tone in the lower abdomen and optimal kinetic chain alignment, drive through from the feet extending the ankle, knee, and hip joints while your weight is evenly distributed between the heels and mid-foot. Do not allow body weight to shift toward the toes.
6. The knees should track over the second and third toes.
7. Perform downward reps slowly and concentrate on the eccentric descent and the isometric squat position alignment of your body.
8. Descend as far as you can control. Partial squats should progress to full squats as neuromuscular efficiency improves.
Barbell Back Squat Benefits
The wider the stance abduction, the more external rotation of the feet is required to maintain alignment at the knees.
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