In this lesson, you will learn how to perform a barbell squat with the bar on your back. The barbell squat is one of the most important exercises for overall strength and muscle size, because it not only targets the leg muscles but also stimulates testosterone production. As a result, it promotes growth and strength throughout your entire body—not just your hamstrings.
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First, it’s crucial to learn how to properly carry the weight. The key is not to lift the barbell with your neck. Instead, place the barbell on your rear delts (the back side of your shoulder muscles). This will make the squat more comfortable and allow you to lift more weight and perform more repetitions.
Push your elbows and shoulders back. If you're unable to rest the barbell on your shoulders comfortably, try stretching your shoulders. You can temporarily use a towel or a foam pad to cushion the bar, but this is only a short-term fix.
Stand with your feet about shoulder-width apart, with your toes pointing slightly outward.
It’s very important to keep your back straight during the squat. You can maintain a slight natural arch in your lower back, but avoid leaning forward. Your back should stay in the same position throughout the entire movement.
Look straight ahead. Performing squats in front of a mirror can help you maintain proper form. Keeping your eyes forward helps keep your spine aligned.
Now begin the squat:
To complete the rep, stand back up and exhale.
A common mistake is to lift the bar with your back first and then straighten your legs. This is incorrect—you should push up with your legs only.
Don’t let your knees wobble. If your knees shift side-to-side or the bar tilts, even slightly, it means you're either squatting too much weight or your technique needs work.
No squat machine or leg press can match the effectiveness of the free-weight barbell squat. It is—and will always be—the king of all exercises.
Corrections by: Scott Sherrard
