Main Muscle Worked: Quards
Other Muscle: Calves, Glutes, Hamstrings, Lower Back
Mechanics Type: Compound
1. 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.
2. 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.
3. 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).
4. 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.
5. 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.
6. 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.
Alternative Exercises For Barbell Squat
Home >> Exercises >> Quards >> Barbell Squat
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