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Expert
Advanced Barbell Back Squat
Advanced strength development, powerlifting preparation
legsBarbellSquat RackWeight Plates
Instructions
- 1Set up squat rack with bar at upper chest height
- 2Position bar low on upper back across rear deltoids (not traps)
- 3Grip bar slightly wider than shoulders, thumbs around bar
- 4Unrack with tight core and retracted shoulder blades
- 5Initiate descent by pushing hips back, not knees forward
- 6Maintain vertical shins and neutral spine to depth
- 7Drive up through heels, maintaining bar position
- 8Finish with hips and knees fully extended
Coaching Cues
- Keep bar low on rear delts for upright torso
- Push knees outward to track over toes
- Maintain big air in chest throughout movement
- Drive hips back first, then bend knees
- Keep weight centered over mid-foot
Common Mistakes
Bar positioned too high on traps
Fix: Lower bar to rear deltoids for better leverage
Knees caving inward during ascent
Fix: Push knees outward actively, maintain external rotation
Losing lumbar curve at bottom
Fix: Strengthen core, maintain bracing, reduce weight if needed
Rising with hips first (good morning)
Fix: Drive through heels simultaneously with hips and chest
Bar rolling on back
Fix: Grip tighter, create shelf with rear delts, keep wrists straight
Breathing
Big breath at top, hold through descent, exhale at top of ascent
Recommended Reps
3-5 sets of 1-5 reps for strength, 6-8 for power
Safety Notes
- • Always use safety pins set at proper depth
- • Master basic squat form before advanced variations
- • Use belt for heavy attempts (>80% 1RM)
- • Have spotter for maximal attempts
- • Never sacrifice depth for weight
