Barbell Full Squat (Back Pov)

Setup

1. 01Rack the bar evenly across the upper back with both hands equidistant from center.
2. 02Squeeze the shoulder blades together to build a stable shelf.
3. 03Unrack and step back with two even steps into your stance.
4. 04Set the feet symmetrically, toes slightly out.

Execution

1. 01Brace hard and begin the descent by sitting between the hips.
2. 02Push both knees out evenly as you sink below parallel.
3. 03Keep the hips centered under the bar at the bottom.
4. 04Drive up with both legs evenly until you stand tall.

Checkpoints

• -Bar sits level across the back; neither side rides higher.
• -Hips descend and rise without shifting left or right.
• -Both knees travel out at the same angle.
• -Upper back stays tight so the bar does not roll.

Common mistakes

• -Shifting weight onto one leg out of the hole.
• -Setting an uneven grip or bar position that tilts the load.
• -Letting one knee cave while the other tracks correctly.
• -Walking the bar out with too many drifting steps.