Barbell Back Squat


How to perform Barbell Back Squat

There is two demos. With and Without feet elevated. Set the barbell within a height under your shoulder height so you don’t need to be on your toes to put the barbell on your back and re-rack. Don’t use barbell foam/pad/sponge. Notice if the barbell is going down and up in a straight line as possible. Take 1-2 steps back. Align your feet with a stance that you prefer. Normally I recommend shoulder width with feet slowly turned out. Breathe and hold about 70% of breath, brace your core like you are about to get punched in your belly and only release breath out when you are close to the top on your way back. Repeat the same for each rep. Treat each rep important, be patient and focus on your form. Maintain core tight. Stiff spine. Pelvic floor in neutral position. Spine and neck in neutral position. Don’t do the “butt wink” at the bottom. Go deep as you can while maintain a good form. If you don’t have a good ankle mobility, try standing your heels on a wedge or a 5 lb plate each side to see if it helps you to go deeper. Don’t cave your knees in. Knees follow your toes. Avoid shooting hips when you come back up.