Barbell Back Squat

Physical Requirements

• Adequate hip and ankle mobility
• Basic core stability
• Sufficient upper back strength to support the bar
• Healthy knee and hip joints

Prior Knowledge

• Mastery of bodyweight squat
• Understanding of bracing and breathing mechanics
• Familiarity with hip hinge pattern

Starting Position

• Position bar in rack at approximately upper chest height
• Step under bar and position it across upper back (not neck)
• Grip bar slightly wider than shoulder width
• Feet shoulder-width or slightly wider apart slightly outward (15-30 degrees)

Movement Pattern

1. Take a deep breath, brace core, unrack bar and step back
2. Initiate movement by breaking at hips and knees simultaneously
3. Lower body until thighs are parallel to ground
4. Maintain upright torso and keep knees tracking over toes
5. Drive through heels and midfoot to return to starting position

Form Cues

• Maintain neutral spine throughout movement
• Keep chest up and core braced
• Elbows pointed down, not back
  
• Focus on sitting "between" your legs rather than just down
• Imagine spreading the floor with your feet

Beginner:

• Start with bodyweight squats
• Progress to goblet squats
• Focus on mobility and movement pattern
• Graduate when form is consistent and comfortable

Intermediate:

• Standard barbell back squat
• Focus on progressive loading

Advanced:

• Heavy loading (>1.5x bodyweight)
• Tempo variations (pause at bottom)
• Box squats, pin squats

Technical Mastery

• Create upper back tightness by pulling bar into back
• Use controlled eccentric phase for better muscle engagement
• Experiment with stance width to find optimal position

Programming Tips

• Program early in workout when fresh
• 2-3 minutes rest between sets
  

Expert Insights

• Bar position can be adjusted slightly higher/lower on back based on mobility
• Consider incorporating pause reps for technical mastery
• Use video recording to check form regularly