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Performing the barbell back squat can sometimes be over complicated. In this article I’ll teach you how to perform the barbell back squat so that you can squat more weight safely and effectively.

1. Set The Bar So It’s Facing Your Upper Chest

The bar will need to be set at different heights depending on how tall you are. For example a shorter person will need the bar set up lower than a taller person.

Having the bar set up at upper chest height means that when your body is under the bar. All you need to do is extend your back and the bar will be un racked.

If the bar is set up too low (below upper chest height) you’ll have to expend more energy to un rack the bar. Because essentially you’ll be squatting the weight up to a certain degree. Just to un rack the bar. Before completing your reps.

If the bar is set up too high (above upper chest height) then you’ll have to go on your tippy toes to un rack the bar. Which is just awkward and inefficient.

2. Take A Stance So That Your Heels Are At About Shoulder Width Apart, And Your Toes Are Slightly Out

This stance should allow you to squat down to a deep position. Whereas having a stance that’s too narrow can affect you reaching correct depth.

3. Put The Bar On Your Back Not Your Neck

The bar should be on your back and rest on your deltoids. If the bar is too high (for example on your neck) the exercise can feel awkward and uncomfortable. Which is why it’s important to adopt the first position.

4. Use A Thumbs Over The Bar Grip, And Keep Your Hands In As Tight As Possible

The thumbs over the bar grip is called the suicide grip. The suicide grip helps the weight stay on your back rather than in your hands.

Keeping your hands in tight, as close to your body as possible, helps you keep upper body tightness throughout the exercise. Which makes the movement more efficient, easier and safer.

5. Take 2-3 Steps Back From The Rack

You shouldn’t need to take any more than 2-3 steps back from the rack. Anymore than this is unnecessary.

Make sure you never un rack the bar and take steps forward (always take steps back).

Because after you’ve performed a hard set of barbell back squats you don’t want to be stepping backwards and trying to find the uprights.

Stepping backwards to re rack the bar is much harder and much more dangerous. Because you won’t be able to see where the uprights are (the pins that hold the barbell in place).

If you can’t see the uprights, it makes it difficult to get the barbell off your back and onto the rack.

6. Make Sure Your Head Is In A Neutral Position

To achieve this look down slightly or look straight ahead during the squat movement.

You don’t want to be looking up at the ceiling.

You also don’t want to look down at the floor.

Because both extremes (looking too far up or down) can make squatting incredibly awkward and uncomfortable.

7. Think About Keeping Your Knees Out

You don’t want your knees caving in during the squat. Letting your knees cave in can cause pain and discomfort.

To prevent your knees caving in, think about keeping your knees out as you perform the exercise.

Keeping your knees out (instead of them caving in) will make the movement more efficient and safe. Keeping your knees out will also prevent knee injuries from taking hold.

8. Take A Big Breath And Hold It For The Full Rep

Taking a big breath before you perform the barbell back squat will achieve 2 things:

• It makes the exercise safer.

• Helps increase intrabdominal pressure. This stabilizes all of the muscles in your trunk. And helps to keep your back in a neutral position.

9. Squat All The Way Down In A Controlled Manner And Stand Up

Squat as far down as your mobility allows. You should at least be squatting down to parallel. This means that you should squat low enough for the top of your thighs to be parallel with the floor.

The reason why you want to squat with a full range of motion is because you work more muscles this way.

Squatting with correct form makes the exercise more effective for improving your full body musculature and strength.

When you get to the bottom position of the squat, you’ll feel the stretch reflex of your muscles in there fully lengthened position.

Then the bounce from the stretch reflex of your muscles lengthening will help you contract your muscles and stand up tall.

How Much Weight Should You Start With?

If you’re just learning the movement start with the bar and practice perfect form.

From this point on, add 5-10 pounds or 2.5-5 kg every workout.

How Many Reps Should You Do?

Starting off, doing no more than 5 reps is a good place to start.

Because the barbell squat is a technical movement, it’s not advised to perform it for 10-20 or more reps.

Performing barbell squats for a high number of reps can cause fatigue to set in, and a breakdown in form can be the result.

Which can cause injury.

Whats a good program to start with?

I recommend starting strength. It includes these 4 exercises:

• The barbell back squat.
• The deadlift.
• The military press.
• The bench press

Here’s an example of what a workout may look like:

Barbell squats – 3×5 reps

Barbell bench press 3×5 reps

Deadlift 1×5 reps.

The Bottom Line

The barbell back squat isn’t as complex as some people make out. All you need to do is take the bar out of the rack (stepping back), take a shoulder width stance, look down slightly, think about keeping your knees out, take a big breath and hold it, and squat all the way down and then stand back up.