How to do barbell back squat step by step
Step 1: Adjust the Barbell Position
On the power rack, adjust the barbell to the proper height: at chest level.
Step 2: Grip the Bar
Grip the bar is very important, and if you hold the bar wrong, then any movement you do in a set of exercises will not be ideal. The grip distance between both hands is mainly related to our shoulder width and flexibility. A narrower grip allows people with good flexibility to use the back muscles to better support the barbell, while a wider grip allows people with poor flexibility. The person lifts the bar more comfortably. Therefore, there is no standard grip.
But you need to remember a principle: In either case, a narrower grip is more conducive to tightening our back muscles. For beginners, the grip that suits you needs to be determined through continuous trial and practice.
Moreover, the grip distance will change correspondingly with the improvement of strength, technique, flexibility, and joint range of motion. This allows the bar to be supported more firmly and securely rather than directly on your back.
Step 3: Raise the Bar
(1) After holding the barbell, sink the shoulders, clamp the back, and place the barbell on the raised trapezius.
(2) Lift the barbell in the exact same position as the squat starting position.
Tips: Many people like to use split legs to lift the bar, which is a bad habit. When the weights are light, everyone can lift the bar this way, but when the weights are heavy, doing so can cause back problems due to the imbalance in the hips. Raise the bar exactly like a squat, even if the bar is light, and lift it exactly like a squat, even if the bar is light.
(3) Check whether the position of the barbell on the back is appropriate, if not, go back to the second step and lift the bar again.
(4) After confirming that there is no problem with the placement of the barbell, step back 3-4 steps and adjust the position of your feet to an appropriate stance.
About the station distance
Like the grip distance, the stance distance is also very important. If your stance is wrong, it's also difficult for you to complete an ideal set of squats. Because of differences in anatomy and function (such as height, body proportions, flexibility, and range of motion), everyone's stance varies. Therefore, there is no one-size-fits-all standard stance. But in the process of learning the squat, the novice should find a stance that suits him through many attempts and exercises.
Here, the recommended stance for beginners is: feet shoulder-width apart and toes slightly abducted (not more than 30°).
Step 4: Squat down and get up
When squatting, bend your knees and abduct, and move your butt back and down at the same time (to put it simply, imagine that there is a chair behind you, and try to sit back with your buttocks), and squat until the upper surface of the thigh is parallel to the ground (it is not recommended to squat too much Low, because the squat is too low, it will cause the muscle chain on the back of the body to relax, unable to maintain tension, which makes it difficult to maintain the correct bottom position of the squat, and is also not conducive to exertion), and then return to the ready position.
Throughout the process, always do the following:
(1) The center of gravity of the body is always placed in the center of the feet
(2) Keep the chest upright and the lumbar spine to maintain a normal curvature
(3) The knees are in the same direction as the toes
(4) Keep the head in a neutral position
7 common mistakes in barbell squats
1. Wrong foot position
If your feet are too close together, it will be difficult for the hamstrings and glutes to assist the quadriceps in the right way.
2. Lift the heel off the ground
Failure to relax your calf muscles is the main reason for this wrong position, and while a plank under your heels can help, it should be addressed by building flexibility in your legs.
3. Knee forward
Never move your knees forward when squatting with a barbell, just imagine if you were carrying a heavy barbell and your knees were past your toes, the pressure on your knees would be enormous of. Do regular squats on a block, bench, or chair to learn how to hold your hips back.
4. The squat is not low enough
Not squatting low enough will hinder the full development of the thigh muscles. In the squat, to get the most out of the exercise, you should at least squat to a parallel position or lower.
5. Improper bar position
Placing the bar in a position where the traps are too high puts too much pressure on the lower back and raises your center of gravity. If the bar is set too low, it will cause the body to lean forward too much.
6. The wrong way to breathe
No matter which expert tells you that when doing heavy squatting, you should inhale during the descent and exhale during the ascent, which is actually not a good breathing habit.
You have to inhale first, hold your breath on the way down, then ascend, and then exhale when you reach a high point. Keeping your lungs full increases the pressure in your chest and abdomen, provides support for your spine, and allows you to exert more force.
