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Master The Barbell Squat
What's a barbell squat?
A barbell squat is a compound exercise that activates muscle groups throughout your lower body, including your hamstrings, glutes, and lower back muscles. Simply put, it's a squat with a barbell! Barbell squats are great for building muscle in your lower body, burning calories, and improving other weight training compound exercises!
How To:
Use a weight that you can control for 2–4 sets of 5–8 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions. If it's your first time, start with a lower weight so you can focus on your form.
1. Set up a barbell to the appropriate height. The barbell should be slightly lower than your shoulders. Make sure you have enough space to take a couple of steps backward after unracking the barbell.
2. Rest the bar on the muscles of your upper back. Unrack the barbell, and step out until you’re a few inches away from the barbell rack. Keep your posture tall, with your feet slightly wider than hip-width apart and a slight bend in your knees.
3. While maintaining your alignment, begin the downward movement by bending your hips and knees.
Keep going lower until your legs are parallel or slightly below parallel to the floor. Keep your weight evenly distributed on your feet as you lower. Pause for a second at the bottom position.
4. Begin the upward movement, & emphasize pushing through your midfoot and heel while keeping your toes engaged. As you finish the movement, squeeze your glutes and quadriceps while maintaining a neutral spine.
Check out this video of Edge personal trainer, Matt, demonstrating how to do a proper barbell squat. Try adding this into your next leg day workout!
