Adiletix - Barbell Back Squat - Step-by-Step Guide
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Barbell Back Squat
1 - Step into the squat rack and position the barbell across your upper traps, just below the base of your neck, gripping the bar slightly wider than shoulder-width.
2 - Unrack the bar by driving through your legs, then take two steps back to clear the rack, feet shoulder-width apart with toes pointing slightly outward.
3 - Brace your core, take a deep breath, and keep your chest up and spine neutral throughout the movement.
4 - Initiate the squat by pushing your knees out in line with your toes while simultaneously hinging your hips back and descending in a controlled manner.
5 - Lower yourself until your thighs are at least parallel to the floor, ensuring your heels remain flat on the ground.
6 - Drive through your heels explosively to return to the starting position, exhaling as you rise.
7 - Repeat for the desired number of repetitions, then carefully re-rack the bar.
