01/09/2026
EXERCISE OF THE WEEK
BARBELL BACK SQUAT
This week we’re breaking down the Barbell Back Squat. Here are a few simple points to help you get set up correctly and improve your squat technique
• Set your hands – Grab the bar as close as your shoulder mobility comfortably allows.
• Bar position – Place the bar across your upper traps, making sure it’s sitting securely and comfortably.
• Lock everything in – Pull your elbows back and shoulders down to create a strong, stable position for the bar.
• Walk it out – Keep it simple. Take 2–3 controlled steps back from the rack.
• Find your stance – Set your feet just outside hip width with your toes pointed slightly out. Everyone is built differently, so find the stance that feels comfortable for you.
• Eyes forward – Look straight ahead towards the squat rack and keep your head and neck in a comfortable position.
• Create external rotation – Think about gently driving your knees out in the direction of your toes and creating tension through your lower body.
• Brace – Bring your rib cage towards your pelvis, take a breath and hold it to create tension through your core. Avoid arching through your lower back.
• Lower into your squat – Bend through your hips and knees, allowing your knees to travel forward and track in the same direction as your toes.
• Squat to your depth – Go as deep as your mobility allows while maintaining a strong and controlled position. Don’t force extra depth if it causes your pelvis to tuck underneath or you lose your spinal position.
Remember, everyone is built differently. Your stance, foot position and squat depth may look slightly different from someone else’s. The goal is to find a position that allows you to squat comfortably, safely and with control.
