Adiletix - Barbell Tempo Back Squat - Step-by-Step Guide
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Barbell Tempo Back Squat
1 - Set up a barbell on a squat rack at approximately shoulder height and load it with the desired weight.
2 - Step under the bar and position it across your upper traps (high bar) or rear deltoids (low bar), gripping the bar slightly wider than shoulder-width.
3 - Unrack the bar by standing tall, step back, and set your feet shoulder-width apart with toes slightly turned out.
4 - Take a deep breath, brace your core, and begin descending into the squat by pushing your knees out and hips back in a slow, controlled tempo (typically 3-5 seconds on the way down).
5 - Descend until your thighs are at least parallel to the floor, maintaining an upright chest and neutral spine throughout.
6 - Pause briefly at the bottom for 1-2 seconds, maintaining tension and control.
7 - Drive through your heels to stand back up to the starting position in a controlled but deliberate manner, then exhale at the top. Repeat for the desired number of repetitions.
