Joewarrior.com - Barbell Squat

Barbell Squat

The barbell squat is the gorilla of all lifts, often claimed to be the best overall weight lifting exercise. It has numerous core strengthening qualities and the enormous exertion required induces the body to produce muscle building hormones, benefitting the whole muscular system.

barbell squat

Muscles Worked

The main muscles involved in the barbell squat are:

Quadriceps (front thigh)

Support is provided by:

Butt
Inner Thigh
Calf
Hamstrings

With proper technique, many other muscles are indirectly involved, as the body is in a strong, balanced position.

Barbell Squat Technique

Feet flat on floor, approx. shoulder width apart
Toes pointed slightly outward
Place bar on back of shoulders
Grip the bar with a wide grip
Head foreward, chest raised, back slightly arched
Descend until thighs are parallel to floor
Maintain posture at all times
Raise up until legs are straight but not locked
Breathe!

Barbell Squat Notes

Use a rack or smith machine
Position the bar on rack just below shoulder height
Most barbell squat injuries occur during racking, unracking or moving to and from the lifting space. Practise getting under the bar, placing it comfortably, lifting and shuffling carefully back into a cleared position. Get this down perfectly before using any weight.
Remember to breathe. Whether you breathe in or out at a certain point is less important than making sure you are actually breathing during the exercise.
Do not put on more weight than you can properly lift! Bad form and injury invariably follow.

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