How to perform the Barbell Squats
- 1Set a barbell on a rack around upper‑chest height, step under so it rests across the muscles on top of your upper back (not on your neck), grip the bar a bit wider than shoulder‑width, lift it out of the rack, and take a couple of small steps back with your feet about shoulder‑width apart and toes slightly turned out.
- 2Keep your chest up and your abs tight, then sit your hips back and bend your knees to lower like you’re sitting into a chair for about 2–3 seconds, and push the floor away through your heels to stand back up in 1–2 seconds, breathing in as you go down and breathing out as you drive up to the top.
Coach tips
- Keep your knees in line with your toes and don’t let them cave inward as you squat.
- Only go as low as you can while keeping your back flat and your heels on the floor; aim for your thighs to be at least parallel to the ground.
- Start with a light weight or just the bar, use safety bars if you have them, and add weight slowly as your form and confidence improve.
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