The low-bar squat remains a favored technique of powerlifters due to the mechanical advantage it provides. By increasing the amount of power you generate from your back and hips, you can increase the amount of weight you squat. This technique also works your hips and inner thighs more than a narrow-stance high-bar squat favored by Olympic weightlifters. Consult a health care professional before beginning any strength-training program.
Technique
Step 1
Step up to the barbell in the power rack. The barbell should be level with the middle of your chest. Step forward and duck under the bar. Position the bar lower on your upper back, but no more than 1 inch below the top of your shoulders. Unrack the bar by straightening your legs.
Step 2
Move back slightly with your left foot, then your right foot. Your steps should be far enough that you will not hit the supports of the rack when you squat. Step out to the side slightly with your left foot, then your right foot. You should move your feet into a stance that you are comfortable with, but one that allows you to descend without difficulty.
Step 3
Pull air into your abdomen, but do not completely hold your breath. Push your abdominals out and tighten your lower back. Pull the bar down into your upper back by pulling your elbows forward. It should feel as if you are trying to bend the bar over your upper back.
Step 4
Descend by pushing your hips back, then bending at the knees. Descend until your legs at the top of your hip joint are below the level of your legs at the top of your knee joint. Do not lean forward on the way down. This increases the shearing force on your lower back.
Step 5
Push out of the bottom of the squat by driving your head and shoulders back first. This allows you to keep your torso closer to vertical. Straighten your hips and knees, and when you hit a point where the bar slows down on the way up, push your hips forward and drive your legs straight.
Tips and Warnings
- Take videos of yourself squatting. You cannot properly watch yourself in a mirror.
- Never round your back when squatting. Always squat within a power rack.
Things You'll Need
- Squat rack
- Barbell
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