Barbell Squat
4 SETS - 12 REPETITIONS
1. Set Up:
Load a barbell with an appropriate weight for your fitness level.
Position the barbell on a squat rack at chest height.
2. Rack Position and Grip:
Approach the barbell and position it on your upper traps (back of your shoulders).
Use an overhand grip on the bar, slightly wider than shoulder-width apart.
3. Unracking the Bar:
Lift the barbell off the rack and step back, clearing the rack.
Your feet should be shoulder-width apart or slightly wider.
4. Descent:
Inhale as you initiate the squat by pushing your hips back and bending your knees.
Lower your body down while keeping your back straight and chest up.
5. Depth:
Aim to lower your body until your thighs are at least parallel to the ground.
Keep your knees aligned with your toes and maintain a neutral spine.
6. Ascending:
Exhale as you push through your heels to stand back up.
Focus on engaging your leg muscles to lift the weight.
7. Breathing:
Inhale as you lower your body.
Exhale as you stand back up.
9. Rack the Bar:
Once you’ve completed your set, carefully rack the barbell back onto the squat rack.
Tips for Proper Barbell Squat Form:
Controlled Movements: Perform the exercise with controlled motions to maintain balance and stability.
Rack Position: Position the barbell on your upper traps while maintaining a firm grip.
Grip: Use an overhand grip on the bar for stability.
Depth: Aim for proper depth but avoid excessive strain on your knees.
Breathing: Coordinate your breath with the squatting motion for better control.
Warm-Up: Perform a light warm-up before starting your barbell squat sets to prepare your muscles.
Footwear: Wear proper footwear with a flat sole to maintain stability.
Spotter: When lifting heavy weights, consider having a spotter for safety.