- This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
- Begin to slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
- Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
- Repeat for the recommended amount of repetitions.
Caution: This is not an exercise to be taken lightly. If you have back issues, substitute it with the dumbbell squat variation or a leg press instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly.
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Tip: Barbell Squat
May 6, 2013 8:05 PM: Must Go with Squats Its King Next to Bench Press :)
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Review: Barbell Squat
Apr 17, 2013 3:33 AM: Glutes for the sloots. Never get sick of squatting.
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Review: Barbell Squat
Apr 9, 2013 3:07 PM: The high bar position combined with the upright torso and parallel thigh depth is ideal for quad emphasis. Master this move and your legs will grow like weeds!
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Review: Barbell Squat
Mar 11, 2013 7:16 PM: Best exercise of all time
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Review: Barbell Squat
Mar 3, 2013 6:37 PM: This is perfect for gains.
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Tip: Barbell Squat
Feb 21, 2013 9:39 AM: Forget to include abs in the "other muscles worked"
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Review: Barbell Squat
Feb 14, 2013 9:33 PM: Hurts like hell, but is the king of leg development.
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Review: Barbell Squat
Jan 31, 2013 9:54 AM: Gotta love it. Definitely best for building up legs.
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Tip: Barbell Squat
Jan 21, 2013 12:51 PM: I LOVE THIS EXERCISE
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Review: Barbell Squat
Dec 18, 2012 6:42 PM: Huge fan. Much easier to do than the "Full Barbell Squat" or the "Barbell Front Squat."