Advertisement
How to Perform a Barbell Squat the Right Way
When it comes to efficient workouts, you really can’t go wrong with squats. That being said, many people don’t perform them correctly, which can lead to injury or simply not getting the most out of them. Disclaimer: there are numerous types of squats out there (hack squats, and split squats, and sumo squats, oh my!), but we’re going to focus on the classic barbell back squat. With these simple tips you’ll build muscle and burn fat in no time!
Getting Set up: First things first, you’ll want to set up your squat rack station properly. Set the barbell to about collar-bone height and make sure the safety bars are set on either side to prevent injury resulting from a failed lift.
Always Start With Just the Barbell: Even if you’re a seasoned gym rat with 10 years of weightlifting experience, always start with a few reps of just the barbell so you can warm up your legs and prime your body for lifting more weight.
Performing the Squat: Once you’re warmed up, step under the bar and position yourself so that it sits a couple inches below your shoulders and your ring fingers are placed at the indent markers on either side. “When you un-rack the bar, you want to make sure you’re doing it with a lot of confidence,” says Megan Gallagher, a certified personal trainer and the founder of Strong Strong Friends. Without hunching over, engage your core and take a step back with the bar resting on your upper back, and position your feet a bit wider than hip-width apart. Now, turn your toes out slightly and squat down as low as you can while sinking into your hips and keeping your chest up. Lastly, come back up in a controlled manner while engaging the glutes as much as possible. Oh, and don’t forget to breathe!
Note: if you find that you can’t go down very far, you may need to work on your flexibility, or play around with different stances that allow you to get into a deeper squat.
Finishing Your Set: After you’ve finished your set, walk forward with the barbell still on your shoulders until it (gently) hits the vertical bars on either side, then lower it down onto the supports. Congratulations, you’ve just successfully completed a squat!
When in Doubt, Ask for Help: If you find yourself in need of a spotter or a simple form check, don’t be afraid to ask one of the trainers at your gym. That’s what they’re there for!
What NOT to Do: Now that we’ve given you a few pointers on ways to safely perform a barbell back squat, here are a few things you should avoid:
- Don’t Load All of Your Weight Into Your Toes – Keep most of the weight in your heels while performing a squat, and don’t let them come off the ground.
- Don’t Arch Your Lower Back – Arching your lower back is just asking for a spine injury. Instead, keep your core engaged and your chest up the entire time.
- Don’t Attempt Too Much Weight – We know, it can be tempting to impress the other gym goers with how much you can squat, but you know what won’t impress them? An injury that takes months to heal. As such, load on the weight gradually and sustainably over time. Realistically, you’re not going to go from squatting the barbell by itself to squatting 150 lbs. in one week. That takes time and practice!
Now that you know how to do a squat properly, check out some of these practical gym etiquette tips that’ll make your workout much more pleasant!