How to Squat: Proper Barbell Squat Technique

The barbell back squat, like the deadlift, is one of the most effective exercises out there – check out our post on deadlift technique for information on this exercise.

It is also one of the most difficult to learn and do correctly, as it can cause injuries if not done correctly. So it’s always a good idea to practice with just the barbell until you develop a safe technique. Light weight will only cause small errors without injury, while heavy weights will cause large errors and may lead to more serious injuries.

Things to remember

The first thing that needs to be done correctly is the positioning of the trunk. You should do this part of the movement first without weight. The key is to make sure your torso is kept upright, your head should be pulled back, your chest lifted and you should have a slight/neutral arch in your lower back. A common mistake is to bend forward too much (bend too far at the waist), especially when the weight is too heavy, and so you lose the natural lord curve – the slight arch in your lower back.

Your eyes should be looking straight ahead, which will help keep your head still. Maintain a flat head position throughout the movement. Don’t look up or down.

Additionally, foot position is very important during the squat. A general guide is to ensure your feet are placed shoulder-width apart or slightly wider than shoulder-width apart. Your toes should be pointed out about 10-15 degrees. Your knees should be slightly bent (bent) and this will allow for a strong and stable starting position.

Device

The best place to perform the barbell squat is the squat rack. It’s built for this and has built-in guards. Otherwise, an electric cage is also great. You will need to adjust the pins on a power cage at a height just below where the bottom of your drive will be. The right height is vital so that if you need to disengage, you can safely rest and get out without causing injury.

Finding your top spot. This is where you remove and replace the rod. When using a squat rack, there are many slots to choose from. It’s important to choose the correct slot so that when you replace the weight, you don’t have to jump it into the slot. This can be dangerous as if you lose one side or both the weight will collapse. Likewise, with the feed cage you need to make sure the top J-hooks are level. A good way to find the right level is to have the bar at a height just below your lower chest line.

You may have noticed people using a towel or pad during this movement. And while this can make exercise more comfortable, it can also add some stability issues. With padding, the weight is allowed to swing due to less contact with the body. It’s a good idea to try to build up your tolerance to using the rod alone. Try to rest the bar on your upper trapezius muscles (upper back muscles). If there isn’t a lot of muscle mass there, consider working on some trapeze exercises like the barbell.

Now place your hands on the bar a comfortable distance from your shoulders. a similar placement as you would use for a normal chest compression. Make sure the weight is evenly distributed on both sides to avoid tipping over to one side. Most bars have a grip area in the middle to help keep your back and arms in an even position. Now you can come up to take the weight off the rack and onto your back, keeping the whole back upright.

The movement

The first part of the movement is walking backwards. This can be the part of the movement that causes many injuries. Either by removing the weight from the rack incorrectly or tripping when walking back. Make sure your area is clear of water bottles, journals, weights, and anything else that might distract you. Step back and make sure you don’t have any slots on the squat rack.

Stand with feet shoulder-width apart with toes pointed slightly outward. Begin the movement by bending at the hips and knees, keeping the feet flat on the floor, the head and chest up, the body balanced and the spine maintaining the normal lordotic curve. Engage the core to protect the spine. Lower to where you feel comfortable going down with the weight on your back. The goal is to bend your knees above 90 degrees, however everyone is different, so if you can’t get that low, don’t push it. Once you reach the bottom, engage your leg muscles and glutes to push up.

When pushing up, maintain the same principles as lowering: keep feet flat on the floor, head and chest up, body balanced, and spine maintaining normal lordotic curve. Focus on engaging the legs and glutes for power and avoid pushing hard with the back.

Once you’ve completed your reps, return the weight to the hooks and place it back gently. Make sure the rod rests securely on both sides before fully releasing it.

To recap:

Teaching points

• The shelf should be slightly lower than shoulder height
• Go under the bar and place it on the upper trapezius muscles and the back of the shoulder
• Hands as close to shoulders as possible with elbows pointing down (Make a ‘W’ position with your hands)
• Stand up and take a step back
• Stand with feet shoulder-width apart OR shoulder-width plus foot-width apart, head and chest up and eyes facing forward—NORMAL STANCE
• Begin the movement by bending at the hips and knees, keeping the feet flat on the floor, the head and chest up, the body balanced and the spine maintaining the normal lordotic curve
• Lower yourself as far as possible while keeping the spine in a neutral position (slight curve in the back)
• Keep knees over toes and heels on the floor
• Reverse upward motion maintaining proper posture at all times

Common mistakes

• Heels off the floor—trying to keep the back vertical (straight) by keeping the chest up and pushing through the heels
• The knees move forward excessively over the toes
• Bending at the waist and loss of lordotic curve
• Drop of head and chest

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Squat variations

With this exercise there are more than 40 different variations, each of which recruits different muscles and requires a different technique. The most popular are:

• Bodyweight Squat – same movement, but without added weight

• Pistol Squat (One Leg Squat) – similar movement, but requiring balance. The leg that is not in use is pointed forward, to copy the image of a pistol.

• Sumo squat – wide stance with toes out. The bottom position replicates how a sumo can bend over in a match.

• Jump squat – using plyometric muscle recruitment, jump and then lower into position, creating additional load

• Barbell front squat – instead of resting the bar on your back, place the weight in front of your neck, resting on your shoulders. The movement requires you to sit more comfortably to maintain balance, it is good for keeping the back more upright.

• Overhead squat – holding the weight high above your head, at the top of the shoulder press, then squat like this. It requires more balance and stability.

• Squat cup – holding a dumbbell vertically, like a cup, in front of your chest. It adds weight to a different part to recruit different muscles.

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