The low bar squat is a fundamental exercise in strength training and powerlifting that targets the lower body muscles, primarily the quadriceps, hamstrings, glutes, and lower back. It's a variation of the traditional squat that involves placing the barbell lower on your back, which changes the mechanics of the movement and allows for greater hip involvement. This is typically a more comfortable bar placement and allows for a greater weight to be lifted. Today, we'll break down the low bar squat step by step to help you perform it correctly and safely.
**DISCLAIMER**
The information provided by RISE Fitness, in any associated materials, or during any fitness program is for general informational purposes only. This is not medical advice. Always consult with a medical professional before starting a new exercise routine.
THE WARM UP
Before starting any exercise, it's crucial to warm up your muscles and joints to reduce the risk of injury. Spend 5-10 minutes performing light cardio, such as jogging or jumping jacks, followed by dynamic stretches that target the lower body. Focus on warming up your hips, ankles, and lower back to prepare them for the squatting motion.
WHAT YOU’LL NEED
Gather the necessary equipment, which includes a barbell, weight plates, and a squat rack. Ensure that the squat rack is set at an appropriate height, where you can easily unrack and rack the barbell. Place collars on the bar to secure the weight plates and ensure that the bar is centered on the rack.
Set Up
Stand facing the barbell, with your feet shoulder-width apart. Position your feet so that they are slightly turned out, typically around 15-30 degrees. This stance will provide stability and allow for proper hip and knee alignment during the squat.
Step 1 - Unracking the Bar
Approach the bar and grip it with your hands slightly wider than shoulder-width apart. The bar should rest on your upper back, just below your neck, and across your rear deltoids. This is a position we will call the “shelf”. Position your hands evenly on the bar, creating a solid base of support. Pull the bar into your back, your thumbs can be wrapped around the bar or on top of it but all fingers must be touching the bar. Lift the bar off the rack by pushing your hips forward and standing up. Take small steps back to clear the rack. Three or four steps should be plenty for proper set up, the fewer steps the better.
Before you begin the squat, it's essential to maintain proper alignment. Arch your lower back slightly and retract your shoulder blades to create a stable platform for the bar. Keep your chest up and your head in a neutral position, looking slightly down at the ground in front of you, about 5 feet ahead. Your spine should be in a neutral position at all times, do not over arch or round.
Step 2 - The Descent
Breathe in a deep breath, finishing through the nose. You will hold this breath in, pushing your core out in all directions. The use of a belt aids with this. Initiate the squat by pushing your hips back and pushing your knees forward simultaneously. Imagine sitting back into a chair. Keep your back straight and maintain the natural arch in your lower back throughout the movement. Your hips should move back and down, and your knees should track out in line with your 2nd and 3rd toe.
For a low bar squat, aim to descend until the top of your knees are in line with your hip socket, achieving a full range of motion. If you cannot reach this depth, attempt widening the stance or turning the toes out more. Everyone, regardless of condition, can achieve this depth with proper set up and positioning. A lot of times, the load being used is too great and it is common to cut the squat high. This is a bad habit and it’s ideal to learn at the proper depth and progress from there.
Step 3 - The Ascent
With a controlled and explosive motion, push through your lateral heels, maintaining your balance and pressure over midfoot and drive your hips up to stand back up. Exhale as you reach the top of the movement and rebrace. Focus on driving your hips upward to engage your glutes and hamstrings effectively. Do not overextend your back or knees at the top of the squat.
Step 4 - Reracking the Bar
Once you've completed your desired number of repetitions, carefully walk the bar forward into the backplate of the hooks. Do not aim for the hooks, always walk the bar into the back pad and allow it to slide down. Bend your knees slightly to allow the rack pins to catch the barbell securely. Place the bar back on the rack.
The low bar squat is a powerful exercise for building lower body strength and is a staple in many strength training programs. By following these step-by-step instructions, you can perform the low bar squat safely and effectively, targeting key muscle groups and working towards your fitness goals. Remember to start with lighter weights to perfect your form before gradually increasing the load to challenge yourself further. Always prioritize safety and proper technique in your strength training routine.
Comments