How to Barbell Squat Guide

How to Squat The squat is often performed incorrectly. After reading this guide you'll know how to back squat. Setting up for the squat The first part of this guide will be about how to Squat...

How to Squat

The squat is often performed incorrectly. After reading this guide you'll know how to back squat.

Setting up for the squat

The first part of this guide will be about how to set up for the squat. I’ll explain where the bar should be positioned, hands width, elbow position, bracing, getting tight, walking the bar out and creating full-body tension.

Bar position

There are two basic bar positions on the back squat, high bar, and low bar. With the high bar squat, the bar rests on the traps, while the low bar squat rest on the rear delts.

The biggest thing to avoid while positioning the bar for the high bar squat is to make sure it’s on the traps and not on the neck. Having the bar too high is generally the reason people have sore necks after squatting. With the low bar squat, some people get on the shoulder blades. That generally comes from letting the bar rest directly on the spine of the scapulae. Just slightly moving the bar up or down of the scapula should remove the problem. People who have shoulder problems and lack the mobility to have the bar that low without pain are better off using the high bar position. The low bar causes a slightly more forward lean low bar than the high bar squat.

Ensure you are in the middle of the barbell as you set up. Placing the bar asymmetrically on the back will cause one side to take most of the load and it will be hard to maintain your balance.

Hand position

In general, you should try to get your hands as close as comfortably can get without it causing pain in your wrists, shoulders, or elbows. A narrow grip will help keep your upper back tight.

With Regards
CherylRobles
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