Barbell Back Squat
Bar on the upper back; squat to parallel or below and drive back up, chest up.
How to do it
Setup
Bar on the upper back, hands just outside the shoulders; feet shoulder-width, toes slightly out.
Steps
- Brace, then sit down and back in one motion.
- Keep the chest up and the whole foot planted.
- Reach parallel or below.
- Drive up, pushing the floor apart.
Common mistakes
Knees caving in: push them out over the toes. Heels rising: sit into the hips, weight mid-foot. Chest collapsing forward: the hips shoot up first; keep chest and hips rising together.
Breathing
Big breath and brace at the top, exhale past the sticking point on the way up.
