Barbell squats are designed to work the muscles of your upper legs, including the hamstrings and quadriceps. Working with a heavy barbell will put more strain on your muscles, allowing you to build strength quickly. Before you begin, consult with your physician to determine how many repetitions you can perform safely in each exercise session. Additionally, ask your physician to help you determine what the heaviest weight your body can safely lift is. Always allow at least 48 hours between each training session to let your muscles heal.
Step 1
Put on a lifting belt per the manufacturer’s instructions. The belt will protect your back while working with a heavy barbell. Do not remove the belt until you are done with the heavy barbell squats.
Step 2
Position the barbell on the rack six inches below shoulder height so you can safely pick up the weight. Grasp the barbell on the grips with both hands and duck your head underneath it, so the bar rests on your shoulders. Ensure the barbell’s weight is not resting on your neck and your back is straight.
Step 3
Straighten your legs, lifting the barbell off the rack. Carefully take a few steps backward, away from the rack. Stand with your feet slightly wider than hip-width apart, back straight and eyes facing forward.
Step 4
Take a deep breath and slowly bend at the knees, squatting down with the weight. Keep your back straight for the entire motion. Continue squatting down until your thighs are parallel with the ground. If at any point, your muscles feel as though they are going to give out, or your knees begin to hurt, stop the exercise and place the barbell back on the rack.
Step 5
Begin to exhale as you slowly straighten your legs, coming back to standing. This concludes one repetition. Rest for 15 seconds before you begin the next repetition.
Step 6
Place the barbell back onto the rack when you are done. Slowly walk forward to the rack, positioning the barbell over it and bend at the knees until it is resting. Release your grip and duck out from underneath the barbell.
Tips and Warnings
- Always work with a spotter nearby. Your spotter should have knowledge of the exercise you are performing and be strong enough to lift the barbell.
Things You'll Need
- Lifting belt
- Barbell with rack
References
- "Strong Enough"; Mark Rippetoe; 2007
- "Starting Strength"; Mark Rippetoe, et al.; 2007
- ExRx.net: Barbell Squat
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