Barbell Low Bar Squat: A Comprehensive Guide

Setup

• Set the barbell at the appropriate height, usually around hip level, on a squat rack.
• Place your feet shoulder-width apart with toes pointing slightly outwards.
• Grasp the bar with both hands, palms facing forward and slightly wider than shoulder-width apart.
• Lift the bar off the squat rack and step back, maintaining a neutral spine.

How to Perform

• Lower your body by bending at the hips and knees while keeping your weight on your heels.
• Go down as low as you can while keeping your heels on the ground and your back straight.
• Push up through your heels, returning to the starting position.
• Repeat for the desired number of reps.

Technique

• Keep your chest up and maintain a neutral spine throughout the movement.
• Ensure that your knees stay aligned with your toes, not caving inwards or outwards.
• Make sure that the bar stays centered over your midfoot throughout the movement.
• Breathe in as you descend and breathe out as you rise back to the starting position.

Things to Avoid

• Rounding your lower back or having an excessive arch in your back.
• Allowing your knees to cave inwards or outwards.
• Letting your heels come off the ground.
• Bouncing out of the bottom of the squat or using momentum to complete the movement.