How to Properly Back Squat with a Barbell
Before moving onto difficult movements, one should really master body weight workout routines and exercises like the squat. You can watch the video on how to squat properly, here:
https://kyrawilliamsfitness.com/how-to-actually-squat-correctly/
Squatting is a natural movement for your body. It is one of the best ways to build the legs and booty and muscle all over the body. It is a staple in a daily workout plan and you can even include this in your at home workouts. Once you have mastered the body weight squat, you can move onto using a barbell to load your body. Remember.. if you want to build muscle tone, you have to LIFT!!
The steps I go into detail in this video are as follows..
- Setting up the barbell in the rack. You want it set up just below the top of your shoulder so that way when you go get get under it you do not need to be on your tip toes. This is important because you don’t wanna be in a compromised position if the weight is heavy.
- Setting yourself up with the barbell on your back. Look at the knurling of the bar (the rough part) vs where the smooth part is. You want to be in the center of the barbell with your hands as close to your shoulders as possible. Bringing your elbows together behind your back, facing downward with your hands fully wrapped around the bar (yes, your thumbs too, as that secures the barbell) will give you a good grip on the bar and will also allow you tighten up through your upper body. Remember that back squatting is a full body exercise and the tighter your upper body is, the more it will help your legs so they aren’t doing all of the work. I also like the cue of thinking that I am trying to wrap the bar around my body – that will help keep everything tight as well as engage the lats.
- Once you are situated and TIGHT with the bar securely resting on your upper back, stand up in the rack. Your feet should me right below you and your chest high so all you have to do is stand. Then take one step back with each foot and then get your feet square in a comfortable stance for you. Do not back up any further than those two steps. This allows more room for error because you want to get TIGHT a you stand, back up and then of course, squat.
- Begin your descent by pushing your hips back slightly like you are about to sit into a chair, come on down, with control, make sure you get your hips below your knee crease, then press back up to stand. I like to take a deep breath before I descend, and let a little air out on my way up, but whatever it takes for you to stay tight is my number on priority. Your weight should be in your heels quite a bit, but it’s fine to have weight in the balls of your feet as well, although that isn’t where you want it to be primarily.
- Keep your chest upright and look straight ahead. Do not look down as this will direct your chest down as well. Pressing the ground away with your feet is also important, and not letting your knees cave inward.
This may seem overwhelming, but it’s really fun! Just try it with an empty barbell sometime and do five sets of five reps to get comfortable. Then add a little weight and add them into your own workout routines.
And if you are ready to begin your journey with a barbell, let me help you!
Your Coach,
Kyra