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How To Do A Barbell Back Squat

Instructional Video

 

Written Instructions

  1. Set the barbell on the rack at around chest height.
  2. Step under the bar with feet slightly wider than hip width apart.
  3. Squeeze your shoulder blades together to create a small shelf just under your neck.
  4. Rest the barbell on this little shelf, gently grasp the barbell with your hands slightly wider than shoulder width apart, still squeezing the shoulder blades together.
  5. Gently straighten your legs so the barbell has been re racked, then step back.
  6. Brace your core, focusing on keeping your shoulder blades tight and your spine neutral.
  7. Sit back by pushing your knees outwards and bringing your bum towards the floor, keeping your back straight.
  8. Stop once you’ve reached a depth of greater than 90 degrees within your legs.
  9. Drive with your legs to fully extended your legs, focus on planting your heels into the floor as you come up, don’t allow your knees to collapse inwards.
  10. Pause slightly when you’re stood back up then repeat for desired reps.
  11. Step forwards until the barbell is resting on the rack, then lower the barbel by bending your legs to place it In the hooks.

 

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