Bro, do you even squat? You can’t expect to develop a serious set of wheels if you don’t squat. Bodybuilders, powerlifters, Olympic lifters, and even top athletes from other sports all squat. They are all aware of the significance of the squat, a large, firm, and straightforward exercise. How To Do A Barbell Squat
Whether you like it or not, you must do it. Unless you don’t mind wearing loose-fitting joggers to cover up your small legs. We are unable to assist you if you are.
However, you must improve your squat technique if you want large, hanging hamstrings, juicy calves, and strong quadriceps with an amazing sweep. You will learn how to do the ideal barbell back squat from our professional tutorial video and how-to guide.
What Are Barbell Squats?
Exercise type: Strength, Size, Mass Builder, Muscle Gain, Hypertrophy
Main muscles worked: Quadriceps, Hamstrings, Glutes, Calves
Equipment needed: Barbell and Squat Rack or Power Rack
Can also be done with: Smith Machine, or Variations done with sand-bag, dumbbells or kettlebells
Level: Beginner, Intermediate, Advanced
Other names for barbell back squat: Squat, Back Squat, Powerlifting Squat
Which Muscles Do Barbell Back Squats Work?
The best leg workout for strong quadriceps and hamstrings is the squat. Yes, various exercises can help you raise up lagging body areas and isolate distinct leg muscles. But if you want to work all the leg muscles at once, squats should be your first choice. This compound push exercise raises training volume like crazy while putting a tonne of strain on the muscles. How To Do A Barbell Squat
Back squats work the soleus, adductors, gluteus maximus, and quadriceps. To stabilise, the hamstrings, erector spinae, gastrocnemius, and core muscles (such as the rectus abdominis and obliques) will be used. How To Do A Barbell Squat
Squats are fantastic since there are so many different varieties. The “squat” is actually just the weighted leg bend movement. Try some of the variants further down this post if you are unable to hold a bar across your back, do not have access to a rack for safety, or simply do not want to back squat. How To Do A Barbell Squat
However, you should barbell back squat if you can. That’s what we’re going to concentrate on here. Back squat and be a badass. How To Do A Barbell Squat
How To Do Barbell Squats Properly
Are you eager to perform the best back squat you can? Show them the way. This is the appropriate way to perform a barbell back squat—don’t do half squats!
Step by step back Squats Instructions
- In the rack, place the bar. Stand in front of the bar to make sure it’s the proper height for you. The centre of your chest should be touched by the bar.
- Now correctly set up. For a squat to be both safe and successful, proper setup is essential. Don’t set up too quickly.
- Make sure that the knurling in the middle of the bar is exactly in the middle of your chest as you approach it. Use your pinkie fingers to grasp the bar on the outer knurl rings, then wrap your hands around the bar. Now put your body beneath the bar. Place yourself in the rack; do not yet raise the bar. Place the bar over the back of your shoulders, place your feet precisely beneath your hips, and bend your knees slightly.
- Let’s walk the bar out now. Because the bar is across your back, it will automatically lift when you stand up straight from your stable setup position. To set the distance between your feet, take three separate steps: one step back, one step back to meet the first foot, and one step forward. With the toes pointing slightly outward, your feet should wind up slightly broader than hip width.
- All right, you’re prepared to squat! To squat back and down, take a deep breath into your belly, raise your chest (to prevent your body from collapsing forward), and break at the hips. Consider lowering yourself back into the toilet or a tiny chair.
- As though you were attempting to wrap the bar around your back, pull on it. Pulling on it like this will help stabilise you, but it won’t bend, of course.
- Throughout, keep your gaze forward rather than up or down. As you go up and down in the squat, your sight line should shift.
- Power up after a brief pause at the bottom of the squat.
- As you squat up, exhale, and at the top, clench your glutes without pushing your hips forward.
- You’re finished. You can now either walk it back in and put it back, or you can rack the bar. You can also try again for a different rep.
Avoid These 3 Common Squat Mistakes
Mistake 1: Never Squatting
Don’t skip leg day, bro. You should perform squat variations even if you are unable to perform barbell back squats. You should also work on your legs. Who wants to be the moron with the large, imbalanced upper torso and the skinny bird legs? Avoid being that person. That individual is disliked by everyone. How To Do A Barbell Squat
Mistake 2: Tipping Forward
Maintain a raised chest, look straight ahead, and consider squatting backwards rather than downwards. You won’t have to fold over and perform a twisted version of the good morning movement in place of a squat thanks to this. How To Do A Barbell Squat
Mistake 3: Rushing your set-up
Not only powerlifters can use it. Spend some time positioning your bar, concentrating, and walking the bar out. After that, stop and inhale before each repetition. Squats should not be hurried into. How To Do A Barbell Squat
6 Similar Exercises To Barbell Squats
You can still perform some form of squat in your leg exercises if you are unable to perform a barbell back squat. These are six options. How To Do A Barbell Squat
Front squat
Assemble as for a standard barbell back squat, but lower the bar slightly. Grab the bar with a clean hold or with your arms crossed across the front of your chest. With your elbows up and your chest up, squat down and then stand back up. How To Do A Barbell Squat
Hack squat
Although a barbell is used for a standard hack squat, we don’t have time to walk you through the technique here. If you’d like a hack squat tutorial, give us a call. Get on the gym’s hack squat machine and attempt to maintain a tight stance with your feet low on the plate. How To Do A Barbell Squat
Leg press
An excellent substitute for squats or an addition to leg day is the leg press. Narrow and low feet work the quadriceps, whereas broad and high feet work the hammies. How To Do A Barbell Squat
Goblet squat
Sit back and lower yourself after holding a sandbag, dumbbell, or kettlebell high on your chest. To change the focus to your quadriceps, hamstrings, and adductors, experiment with the width of your feet. How To Do A Barbell Squat
Bulgarian split squat
Alright, so this is more of a lunge, but it’s a great leg day exercise that works your quadriceps. Place your rear foot up on a bench and stand in a lunge position in front of it. Take a deep dive into your front leg. Lean over like a sprinter to train your hamstrings harder, or stay upright for additional quad emphasis. How To Do A Barbell Squat
Safety bar squat
Is there a safety bar squat in your gym? Excellent, take that bad boy. It’s significantly easier on your wrists, elbows, and shoulders, but it feels a little strange at first (and you definitely can’t use as much weight as a barbell squat). If you have an upper-body injury, this is a terrific choice. No justifications! How To Do A Barbell Squat
Increase the Intensity of Your Exercises with Barbell Squats
A large, complicated, multi-joint exercise that works a tonne of muscles and increases your hormone production is the barbell back squat. Squats help you lose weight, burn calories, and gain muscle. They function best when used at the beginning of a leg workout in the low to mid rep range. Consider 5 sets of 6–8 repetitions. Squats, however, can also be used as a true heart-rate raiser when performed in sets of 12 to 15 repetitions towards the conclusion of a workout. Make sure your technique is strong until the very end if you plan to perform a lot of squats.
