Adiletix - Barbell Low-Bar Back Squat - Step-by-Step Guide
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Barbell Low-Bar Back Squat
1 - Step under the barbell and position it low across your rear deltoids and upper traps, approximately 2-3 inches below the top of your shoulders.
2 - Grip the bar slightly wider than shoulder-width with your wrists straight and elbows pointing down and back to create a shelf with your rear delts.
3 - Unrack the bar by driving your hips forward and stepping back with two controlled steps, feet shoulder-width apart with toes pointed out 25-35 degrees.
4 - Take a deep breath, brace your core tightly (Valsalva maneuver), and push your knees out in line with your toes as you begin the descent.
5 - Lower yourself in a controlled manner, allowing a slight forward lean of the torso, until your hips break below parallel (hip crease below the top of the knee).
6 - Drive explosively through your heels and mid-foot, keeping your chest up and knees tracking over your toes, to return to the starting position.
7 - Exhale at the top of the movement, reset your brace, and repeat for the desired number of repetitions.
