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Performing a proper barbell squat can be deceivingly difficult. Most of the time people will see a squat performed at the gym and think that it’s nothing more than squatting down as if you were to sit in an imaginary chair and come back up. Just like with any exercise, there are proper mechanics that will help achieve an optimal result.
For this article, I will explain the proper mechanics of performing a barbell squat. A barbell squat is one of the most fundamental and popular exercises since the beginning of strength training. Most gyms will have multiple squat rack platforms because it is universally one of the staple exercises in a gym setting for men and women.
Warmup First
Start with warming up your body. A 5–10-minute warm-up doing any sort of light cardio will help get your body ready. You should also do dynamic stretches like body weight squats or leg swings to make sure you are ready.
Body Alignment
You should line your body up with the barbell in front of you. As you get ready to lift, the middle of the barbell should be sitting on your upper trap muscles, and you should be gripping the bar with your palms forward right outside of shoulder width. When getting into position, make sure to keep your chest up and your upper back tight for the movement that is about to begin.
It begins with your feet
Lift the barbell off the rack by straightening your hips and knees and begin to take a step back away from where the bar is being held. At this point, you would need to position your feet about shoulder-width apart with your toes slightly turned out. It is crucial to make sure that your feet are directly below the barbell or slightly wider if it is more comfortable. Keep your feet flat and evenly try to keep the weight distributed between your heels and the balls of your feet.
