How to do barbell squats correctly

Who and why do squats

The barbell squat is a basic functional movement essential for both athletes and those who just want to be healthy.

This exercise, The back squat: A proposed assessment of functional deficits and technical factors that limit performance, is worth trying because it:

It pumps well quadriceps - muscles located on the front surface of the thighs. It also engages other leg muscles, glutes, abs, and back extensors. At the same time, squats do not overload the Optimizing Squat Technique of the knee ligaments and therefore are used even for rehabilitation after injuries.
Teaches the coordinated work of all these muscles. For movement to be effective, some must tense up in time, while others must relax. Barbell squats teach the body to act in a coordinated manner, which improves athletic performance and reduces the risk of injury.
Improves joint mobility. If you perform the movement in full amplitude, then not only will you strengthen, but also stretch the muscles. As a result, joint mobility increases and the risk of injury decreases.

This exercise has practically no contraindications.

If you work with good form and the right weight, barbell squats will only be beneficial.

Joint or spinal problems can sometimes limit range of motion or reduce weights, but do not rule out squats altogether. You can still exercise with a bar, body bar, or PVC stick and benefit from it.

However, in case of serious disorders of the musculoskeletal system, it is necessary to consult with the attending physician and exercise under the supervision of a physiotherapist or exercise therapy trainer.

How to choose the type of squat

There are several types of barbell squats, and each one has its own characteristics.

Barbell Shoulder Squats

The classic type of squat that allows you to take the maximum weight in this exercise. In this version, the bar is placed on the shoulders, after which the person performs the usual squat.

There are two options for the position of the bar: high - when it is located above the shoulders, on the top of the trapezoid, and low - when it lies on the middle of the trapezoid and is pressed against the back of the shoulders.

In the second variant, the shoulder force is reduced to the lumbar, which reduces the torque. Due to this, the load on the back is less, it is easier to get up.

Barbell Chest Squat

They are also called frontal. The bar rests on the chest, and the elbows are brought forward. This option is often used by weightlifters, since it is part of their competitive movement - the clean and jerk (its first part is the sitting down). However, it is useful for other athletes as well.

Despite the fact that the back muscles in this variant are loaded more than in the squat with a barbell on the shoulders, the risks for the lower back are reduced A biomechanical comparison of back and front squats in healthy trained individuals. The more you lean your body forward while squatting, the greater your shoulder strength and the greater the load on your lower back. In the front squat, you won't be able to tilt your back too much - you just won't hold the barbell. The lower the angle of inclination, the weaker the compression in the lower back, the lower the risk to the spine.

In addition, in the squat with a barbell on the chest, you can lift on average 20-23% less than in the squat on the back. More weight also increases the risks to the spine.

Therefore, squatting with a barbell on the chest is considered Kinematic and EMG activities during front and back squat variations in maximum loads to be more gentle on the joints and spine.

Sumo squats

In this version, the legs are placed one and a half to two times wider than the shoulders. In contrast to the classical performance, with such a positioning of the legs, the work of the adductors - the muscles on the inner surface of the thigh - increases.

Sometimes sumo is used in powerlifting competitions, but it all depends on the structure of a particular person and the use of equipment. Some people find it easier to squat in sumo, while others are more suited to the classic technique.

Overhead

In this type of squat, the bar is held on outstretched arms above the head. This is a fairly challenging movement that requires good shoulder and ankle mobility as well as strong core stabilizers.

Overhead does not allow you to take large weights compared to options with a barbell on the back and on the chest, but it loads the shoulders well, pumps mobility and strengthens the core muscles.

How to warm up before barbell squats

Warm up your muscles

This is necessary so as not to be injured. If you start your workout with squats, first do a general warm-up: run for 5 minutes at an easy pace, jump rope, or twist the pedals of an exercise bike.

If the body is already warmed up, move on to mobility exercises.

Do mobility exercises

1. Get down into a deep squat, keeping the lower back arch - this is important! Spread your knees with your elbows from the inside and make a few springy downward movements, deepening the squat. Make sure that your heels do not come off the floor. Repeat three times.

2. Lower yourself into a squat and place your hands behind your head. Round your back first, then arch your chest forward. Repeat three times.

3. Lower yourself into a squat, place your right hand on your left foot, turn your torso to the left, and stretch your left hand toward the ceiling. Repeat on the other side. Do it twice on each side.

Gradually approach your working weight

After that, you can warm up with a barbell. Before your working weight, you need to do several warm-up sets with a lighter barbell:

eight times with an empty neck;
five times with 50% of the working weight, but not more than 60 kg;
three times with 75%;
once from 85–90%.

For example, if you are going to work with a barbell of 80 kg, first squat eight times with the bar, then five times with 40 kg, three times with 60 kg and once with 70 kg.

If you squat with a lot of weight, do eight times with the bar, then five from 60 kg and then increase the weight in 20 kg increments. That is, for a working weight of 150 kg, sit down eight times with 20 kg, five with 60 kg, three with 80 and once with 100, 120 and 140 kg.

Between warm-up sets, you can rest up to 30 seconds, before working weight - 1-2 minutes.

How to get in the right position

We will analyze in detail all aspects of the technique The back squat: A proposed assessment of functional deficits and technical factors that limit performance, which will prevent you from injuring yourself even with large weights.

Neck

The neck line should be perpendicular to the floor. The gaze is directed forward or upward. This position will help eliminate excessive forward lean.

Frame

How to hold the body while squatting with a barbell

The chest is directed forward, the shoulder blades are brought together, the body is parallel to the shins, and there is a slight deflection in the lower back.

Hips

The hips are in a line parallel to the floor. There should be no distortions to one side or the other.

Lap

How to hold your knees when squatting with a barbell

Knees are slightly turned outward and do not extend over the toes. This is a general recommendation, but it is important to understand that in some cases, for example, when a person has long legs and short hips, it is impossible to perform the movement without extending the knees over the toes.

Therefore, first of all, make sure that your back does not bend and your heels are on the floor. If these parameters are respected, but the knees still go beyond the socks, this is not a problem.

Feet

Feet are shoulder-width apart, toes slightly turned to the sides. To find the perfect pivot angle, place your feet shoulder-width apart and then squeeze your glutes as hard as you can. The socks will automatically unfold to the sides and take the position that suits you.

During squatting, the feet are firmly pressed to the floor, the heels do not come off.

How to move correctly

1. From a straight position, take your pelvis back so that your knees do not go over your toes.

2. Lower yourself into the squat as deeply as possible to maintain the correct body position. Contrary to popular belief, squatting in full range does not harm the knee joint, but, on the contrary, protects the Analysis of the load on the knee joint and vertebral column with changes in squatting depth and weight load from injury.

However, this is only true if your lower back is not rounded at the bottom and your heels are not lifted off the floor.

3. Make sure your shoulders and hips are raised at the same time. If the shoulders lag behind, the forward bend increases and the lumbar spine is overloaded.

How to breathe

If you squat with light weight, you can breathe evenly, without delay. Inhale as you descend into the squat, exhale as you exit.

For heavier weights, use the Valsalva maneuver. Before squatting, inhale 80% of your maximum inhalation and hold your breath. Perform a hold squat and release the air only at the end, when you are already straightening. This creates the back squat: A proposed assessment of functional deficits and technical factors that limit performance abdominal pressure and helps protect the spine from excessive stress.

How many times a week do squats

For muscle growth and strength, The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis is advised to do 5-15 sets per muscle group per week. Exceeding this level of Training for Strength and Hypertrophy: An Evidence-based Approach does not lead to further growth in performance.

Thus, you can do the barbell squat 1-3 times a week for five sets. Alternate execution options: with a barbell on the back, on the chest, overhead, sumo. This will evenly pump all your leg muscles, improve shoulder mobility and coordination, and reduce stress on your back.

If you want to combine barbell squats with other quad exercises, reduce the number of sets and finish the rest, for example, with a leg press in the machine or lunges.

How many squats to do in one approach

There isn't one perfect number of reps to do every workout. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis and 3-5 reps with 90% of 1RM, and 8-12 Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men, The effect of weight training volume on hormonal output and muscular size and function times from 70% of 1RM.

For beginners, muscle and strength will grow Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men even from 20-25 reps with 30-50% of 1RM, that is, with a fairly light weight. However, strength is still gained faster from fewer repetitions.

Start with 8-12 times, and then you can change their number: how to contract to get close to your one-rep weights, and increase to develop strength endurance. The key to progressing with any number of reps is to get the right weight.

How to find weight

If you haven't tried squatting before, it's worth checking out the empty bar technique. If you have not noticed any mistakes, you can gradually increase the weight in the exercise.

Choose a weight so that you can complete the selected number of repetitions without breaking the technique. For example, let's say you thought of doing eight reps and hung 80 kg on a barbell. Five times you went perfectly, and on the sixth you feel that your back is bent, and your knees are curled inward. Finish the exercise and on the next set do five reps or drop to 70 kg to achieve the desired amount.

When to squat in training

Since the barbell squat is a multi-joint exercise, it puts a fairly high stress on the Mechanisms of Fatigue and Recovery in Upper versus Lower Limbs in Men on the central nervous system. After five hard sets, you will no longer be able to work as efficiently as before. Therefore, their place in training depends on your goals.

If the main task is to properly pump your legs and work out the squat pattern itself, do it immediately after warm-up. If you squat just to keep in shape, and the main movements are different, you should not start with this exercise. Otherwise, you will not be able to give your best.