Barbell Low Bar Squat

Setup

1. 01Set the bar just below upper chest height in the rack.
2. 02Place the bar across the rear delts, below the spine of the shoulder blade.
3. 03Squeeze the shoulder blades together to build a muscular shelf, wrists straight or slightly extended.
4. 04Step back into a stance slightly wider than shoulder width with toes out.

Execution

1. 01Breathe and brace hard before each rep.
2. 02Break at the hips and knees together, letting the torso incline forward more than a high bar squat.
3. 03Descend until the hip crease is just below the top of the knee.
4. 04Drive the hips up and forward while keeping the bar over the middle of the foot.

Checkpoints

• -Bar stays over midfoot for the entire rep.
• -Back angle is set early and stays constant through the descent.
• -Knees are shoved out in line with the toes.
• -Hips and chest rise together out of the hole.

Common mistakes

• -Letting the bar slide down the back from a loose upper-back shelf.
• -Turning the rep into a good morning by raising the hips first.
• -Overextending the wrists and carrying the bar in the hands.
• -Cutting depth just above parallel.