Barbell Back Squat

  1. Set safety bars low enough to squat to depth and high enough to catch you if you get into trouble
  2. Set bar lower than collar bones so it’s easy to un-rack
  3. Use straight thumbs to measure grip from beginning of knurl (scratchy part of bar) if you are flexible in your arms and upper back – if not place hands on bar wider to where you are comfortable
  4. Walk under bar, feet under hips, wider or staggered
  5. Place bar on back on spine of scapula – it’s a boney ridge on top of each shoulder blade and when you pinch shoulder blades together the ridge will form a nice shelf for the bar
  6. Stand, lifting bar off rack
  7. 1st step backward with one foot far enough back away from rack so you don’t hit, 2nd step backward lines heels up, feet wider than hips, 3rd step back adjusts feet if needed
  8. Keep chest up, take in air and hold breath
  9. Reach hips back as you bend knees to lower pelvis down level with knees
  10. Stand up, locking hips at top – exhale
  11. Take air in again before doing another rep

If you hold your breath while the bar is in motion you’ll create a stable spine. If you inhale and exhale on the descent or ascent of lift the breathing muscles, which stabilize the spine, will be moving and will destabilize the spine. You really don’t want that went lifting heavy things.

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