Back Squat – Low Bar, Barbell

  • HOW: Begin with positioning a barbell on your lower traps to where it feels like it is resting on top of your shoulder blades. Place both hands next to your shoulders holding onto the ball. Place your feet in a comfortable position about shoulder width apartFrom this position, bend your knees and start to hinge forward at your waist while keeping your chest up. Go as low as you can comfortably go while keeping your chest up, feet flat on the ground, and hips back. From that point, push into the ground lifting your body straight up and returning to the starting position. 
  • FEEL: You should feel the muscles in your lower legs working. 
  • COMPENSATION: Keep your chest up, don’t slouch forward. Keep the bar centered on your upper  back/lower traps, don’t let it move. Make sure the knees don’t go too far over your toes, your glutes need to be back with your feet flat at your lowest point.

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