subject: Barbell Squat – 3 Essential Tips for the Barbell Squat [print this page] Barbell Squat 3 Essential Tips for the Barbell Squat
If you spend much time in a normal, commercial gym, you probably don't see very many people doing the basic, barbell squat. Of those that do, you probably see very few performing the movement properly. However, if you want to build the biggest legs and muscular physique possible, you need to learn how to a good barbell squat! Here are three key tips.
1. Arch your back
Way too many people avoid doing the barbell squat because they fear they will injure their lower back holding all that weight. This is a shame because it's pretty easy to avoid this problem and move more weight at the same time! To keep your back safe and put yourself in the best squatting position, arch your lower back as hard as possible throughout the entire movement. If you don't understand what this means, think of how a cat rounds its back when it stretches you want to do the OPPOSITE, basically flexing your spinal erectors. Doing this will make your lower back muscles sore, but it will keep the joints healthy, and that's what important.
2. Keep your upper back tight
Just like with your lower back, you need to keep your upper back super tight throughout the entire range of motion of the barbell squat. What this means is pulling your shoulders blades back and down as much as possible. This will create a nice, big "shelf" for the bar to sit on your rear delts (not high on your traps!). It will also allow you to keep your head and chest up and maintain a sufficiently upright position at the bottom, which is key to establishing explosive power in the movement.
3. Sit back and THEN down
Way too many people initiate the movement of the barbell squat by bending at the knees and squatting straight down. Not only is this bad for your knees, but it limits the weight you can use by keeping your powerful hamstrings, glutes, and lower back from assisting you. What you need to do is start the movement by pushing your hips to the rear and THEN squatting down. Once you get to the bottom (and you need to break parallel!), stand back up AND drive your hips forward. This will take some getting used to, but in the long run, you will be much, much stronger and develop legs that are big from front to back.
