Back Squat
Barbell Back Squat, High-Bar Squat
Quads
Squat
Compound
Intermediate
Set it up
Set the bar in the rack just below shoulder height and clip the collars on.
Step under the bar so it sits on your upper traps, hands just outside your shoulders.
Stand it up, walk back two steps, and set your feet shoulder-width with your toes turned out 15 to 30 degrees.
Take a breath into your belly and brace before the first rep.
What I say while you lift
Screw your feet into the floor so your arches hold.
Sit down between your hips, not back toward the wall behind you.
Keep the bar stacked over your midfoot the whole rep.
Drive the floor away and finish standing tall, ribs down.
What goes wrong
Hips shooting up first, which turns the squat into a good morning.
Cutting depth short and still counting the rep.
Blowing all your air out at the bottom and losing the brace.
30X1
default tempo
Breathe in at the top, hold it through the bottom, exhale once you are past the sticking point.
breathing
Before you load it
Squat inside the rack with the safety pins set an inch below your bottom position.
Skip it while a knee or low back injury is still symptomatic under load, or if a clinician has restricted spinal loading.