9 Tips For A Better Barbell Back Squat
- Choose your bar position – High Bar (bar across upper traps) vs. Low Bar (bar positioned between mid traps & rear delts). High Bar is often used more by Olympic lifters & most Powerlifters will use a low bar position as it allows them to squat heavier. Find the position from which you feel the strongest & most comfortable.
- Set up is the first rep. Take time to create a shelf on your back to secure the bar so that the loaded bar becomes an extension of your body. Your set up establishes the tone of your entire set. If you start out the gate with a shitty set up then you will have a shitty set, no matter the lift.
- Grip the bar with your thumbs under & crush it so hard you make the bar bleed.
- Before you unrack the bar create tension by tucking your hips under, squeezing your glutes, taking a deep breath in, & bracing your abdominals.
- Stand straight up, then walk back, ONE-TWO-THREE steps. Don’t take the bar for a walk, just ONE-TWO-THREE. The third step should get you to the width of your squat so you don’t have to dance around.
- Let the weight settle, take a deep breath in then descent into your squat while driving your back into the bar. As you ascend push the floor away from your feet, push your knees out, & push your back into the bar to stay connected to the bar & to stay upright.
- The last rep is when you rack the bar. After your finish your last squat, your set is not finished until you rack the bar & the weight is off your back.
- Never sacrifice depth for weight. If you’re not hitting depth, hips level with knees or ideally slightly below, then reduce the weight.
- Lastly & most important, don’t forget your #squatface.
Squat, get strong, stay safe, & get JUICY!
Learn more technique & tips like this at my women’s strength workshop I Am Not Afraid To Lift® on March 11, 2018 at Barbell Republic in Las Vegas Nevada. This strength workshop is exclusive to women ONLY.
At the Lift® workshop you will learn,
- The importance and benefits of strength training and why being strong trumps the scale and being “toned”.
- Kettlebell Lifts
- Front Squat
- Military Press
- Two Handed Swing
- Barbell Lifts*
- Back Squat
- Bench Press
- *(If time Front Squat and Military Press will be taught as accessory exercises to Back Squat and Bench Press)
- Bodyweight and Core:
- Hanging Leg Raise
- Ab Wheel Rollout
- Strong Mindset Strategies such as how to improve your inner dialogue, and own your lifts in the gym.
- Strength Program Design
NOTE: There are practice segments and practical hands-on workouts throughout the workshop.
Personal Trainers who attend will receive .8 NASM CEUs for attending the workshop.
You can register for the workshop HERE
This workshop is appropriate for women who lift of ALL levels, from beginners to advanced lifters. From women who have never lifted weights before who want to learn the basics of a push-up or how to achieve their first unassisted pull-up, and for those advanced lifters who want to take their training to the next level by improving program design or by learning new techniques to work towards a specific strength goal such as a weighted pull-up, a new 1 rep max for barbell deadlift, or a max bodyweight press. This workshop will help you to sharpen skills and learn programming in order to reach your goal.
I hope that you that you will join me for this phenomenal and life changing event!
Yours in Strength,
I Am Not Afraid To Lift® is a registered trademark.
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