Barbell Full Squat

Description

How to do Barbell Full Squat

1. 01
   Setup

   Position the barbell across your upper traps, just below your neck, with a comfortable overhand grip slightly wider than shoulder-width.

2. 02
   Setup

   Stand with feet hip to shoulder-width apart, toes pointing slightly outward (5-30 degrees), and brace your core by taking a deep breath and expanding your abdomen.

3. 03

   Initiate the movement by simultaneously bending at your hips and knees, lowering your body as if sitting back into a chair, keeping your chest up and back straight.

4. 04

   Descend until your hip crease is below the top of your knee, or as deep as your mobility allows while maintaining a neutral spine.

5. 05

   Drive through your heels and midfoot, pushing the floor away to powerfully ascend back to the starting standing position, exhaling as you push up.

Tips

• Maintain a "tripod foot" by distributing pressure evenly through your big toe, pinky toe, and heel to enhance stability throughout the squat.
• Focus on driving your knees slightly outward during the descent and ascent to activate your glutes and maintain proper knee tracking.
• Keep your gaze fixed on a point straight ahead or slightly down, which helps maintain a neutral spine and prevents neck strain.
• Utilize a spotter or safety pins in a power rack when lifting heavy to ensure safety in case you cannot complete a rep.

Common mistakes

• Avoid rounding your lower back at the bottom of the squat by improving hip mobility and reducing your squat depth if necessary.
• Prevent your knees from caving inward by actively pushing them out and engaging your glutes throughout the entire movement.
• Keep your entire foot planted firmly on the ground by focusing on pushing through your midfoot and heels, which may require improving ankle mobility.