Barbell Back Squat

Setup & Positioning

"Set the barbell in a squat rack at about mid-chest height. Step under the bar so it rests across your upper back—not on your neck—with hands just outside shoulder-width. Grip the bar firmly, pull your shoulder blades together, and keep your elbows slightly down. Step back from the rack with your feet about shoulder-width apart and toes slightly turned out."

Key point: “Think about creating a solid upper back shelf for the bar and bracing your core before you move.”

Execution

"Inhale and brace your core as you push your hips back and bend your knees to lower into a squat. Keep your chest up, spine neutral, and weight evenly distributed across your feet. Go as low as you can while keeping heels down and maintaining form—ideally until your thighs are at least parallel to the floor. Drive through your heels to return to standing, exhaling as you rise."

Where You Should Feel It

• Quads, glutes, and hamstrings working to lift and lower
• Core bracing to stabilize your spine
• Upper back supporting the bar’s position

Where You Shouldn’t Feel It

• Sharp knee pain from letting knees cave in
• Lower back strain from rounding or overextending
• Neck discomfort from bar placement on the spine

Breathing

"Inhale and brace as you descend, exhale as you drive back up. Avoid holding your breath too long unless using advanced bracing techniques for heavy lifts."

Common Mistakes to Avoid

1. Letting knees cave inward – Keep them in line with your toes.
2. Heels lifting off the floor – Stay grounded for stability and power.
3. Leaning too far forward – Keep your chest tall and core tight.
4. Placing the bar on your neck – Rest it across the traps, not the spine.