Barbell Full Squat (Side Pov)

Setup

1. 01Rack the bar across the upper back and build a tight shelf with the shoulder blades.
2. 02Unrack, step back, and set a stance that allows a deep sit.
3. 03Stack the bar directly over the mid-foot before the first rep.
4. 04Brace the trunk with a full breath.

Execution

1. 01Sit down between the hips while the bar tracks a straight vertical line.
2. 02Descend until the hip crease drops below the knee.
3. 03Hold trunk tension in the bottom position.
4. 04Drive up with chest and hips rising together at the same rate.

Checkpoints

• -From the side, the bar path is a near-vertical line over the mid-foot.
• -Hip crease visibly passes below the kneecap at depth.
• -Torso angle stays constant from the hole to standing.
• -Heels stay planted with no forward roll onto the toes.

Common mistakes

• -Letting the bar drift forward of the mid-foot on the descent.
• -Hips shooting up first so the torso tips toward horizontal.
• -Misjudging depth without a side reference and cutting reps high.
• -Over-arching the lower back trying to stay upright.