11/22/2024
The LOW BAR SQUAT is a version of the barbell back squat that places the bar at a lower position on your back than the more common high bar squat. It is a good option for recruiting not just your quads, but also your hamstrings, glutes, and back muscles, making it my preferred option for performing the squat. Let’s break it down for you.Step 1: Place your hands evenly on the barbell, equidistant from the center knurling. The closer, the better, but if your shoulders aren’t flexible, you may need to place them wider. It is recommended to use a thumbless grip, as this will allow you to comfortably place the bar in the proper position without wrist pain. If the bar is properly balanced, there will be no need to hold the bar in place with your thumbs. Step 2: Place the barbell below the spine of your scapula, across the back of your shoulders. This will be a couple inches below your last cervical vertebra. To locate the spine of your scapula, feel for a bony protrusion on the back your shoulder. To keep the bar stable and the movement efficient, retract your shoulder blades as much as possible, as if you are trying to hold a pencil between them.Step 3: Unrack the bar and step back. Position your feet with your heels about hip-width apart, with your toes pointed out about 30 degrees. Some people may need to assume a wider stance and have their toes angled out to up to 45 degrees, particularly if they have long legs.Step 4: Because of the low bar position, when you begin your squat, your torso will be leaning forward about 45 degrees. This is OK and necessary to keep the bar balanced in this position. In order to help maintain this position, your gaze will be fixed on the floor, about 3 feet in front of you. Step 5: Before you start the squat, take a big breath into your abdomen and tense your abdominal muscles. This will make the squat more efficient and protect your back. You will be holding your breath during the squat, only exhaling after you have come back up. Step 6: Lower into the squat until your hips are lower than your knees, while maintaining a neutral spine. To keep the bar balanced, keep it directly over the middle of your foot the entire time. Imagine a line from the ceiling, through the barbell, through the middle of your foot. Your job is to keep the barbell moving along this line.Step 7: After completing your set, walk directly into the rack until the bar hits the upright rails, and slide it back down into the hooks. Happy squatting!
