How to Squat With a Barbell In Correct Form and Technique

How to Squat With a Barbell In Correct Form and Technique

The most intense form you can do the squat in is with a barbell on your shoulders. It's just the way to pack on the most weight in a free style exercise and really work those muscles.

The squat works the entire lower body: butt, quads, calves, hamstrings, and just gets your entire body into the workout. Your heart rate will spike when doing this exercise so you'll be at top calorie burn rate the whole time.

How to squat with a barbell

First of all, place the weight plates evenly on either side of the barbell. I recommend locking the plates in place to prevent them from falling. This shouldn't happen but why take the risk?

Second, get underneath the barbell and place it on your deltoid muscles (the top of your back, slightly downward). The bar should not be right on your shoulders. You should hold the bar with an overhand grip with your hands about 6-7 inches wider than your shoulder width. I recommend using workout gloves for better grip.

Third, walk back from the barbell rack and stand straight until you're sure you're stable. You're carrying a lot of weight on you so make sure to take your time and stabilize yourself.

Fourth, bend your knees and push your butt backward. Make sure your knees don't bend to the inside nor the outside and don't pass the line of your toes. Your back should be straight the whole time with your eyes forward the whole time. Don't bend too low, slightly less than 90 degrees should be quite enough for most people. Any more and the strain on your knees will become much greater.

Fifth, when you get to the bottom position, push back up with your hips and butt. Don't try to lift yourself up with your upper body. Your torso should be like steel: firm and stable.

Sixth, when it's time to put the barbell back in place, do it carefully. Make sure it's secure on the rack before letting go. You do NOT want this much weights to come crashing down on you.

Finally, don't pack on too much weight. This is an exercise that has to be done in proper form. This will help you avoid injury and will improve your results as well.

Enjoy your barbell squats.

For more excellent squat variations visit How to Do a Split Squat and How to Do a Hack Squat

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He now runs a weight loss forum and publishes a diet and fitness newsletter.

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