The Barbell Low Bar Squat exercise is a compound movement that primarily targets the quadriceps, hamstrings, and glutes. It is considered a foundational exercise in strength training and is commonly used to build lower body strength and muscle mass.
How to perform
To perform a Barbell Low Bar Squat, follow these step-by-step instructions:1. Start by setting up a barbell on a squat rack at about chest height. Position the barbell so that it rests on your rear delts, just below your traps, rather than on your upper back.
2. Approach the barbell and make sure your feet are shoulder-width apart with your toes slightly pointed outwards. Stand directly under the barbell, ensuring that your head is in a neutral position and your back is straight.
3. Take a deep breath and unrack the barbell by pushing up with your legs. Step back from the squat rack and position yourself with your feet firmly planted on the ground, and the barbell resting on your rear delts.
4. Brace your core and initiate the squat by pushing your hips back and bending at the knees. Lower yourself down until your thighs are parallel to the ground, or lower if you have the flexibility and mobility.
5. Keep your chest up and your back straight throughout the movement. Make sure your knees are in line with your toes and do not cave inwards.
6. Push through your heels to stand back up, driving your hips forward as you ascend. Exhale as you stand up.
7. Repeat for the desired number of repetitions, ensuring that you maintain proper form and control throughout the movement.
8. Once you have finished your set, carefully re-rack the barbell back onto the squat rack.
It is important to start with a light weight and focus on mastering the technique before gradually increasing the load. Always warm up properly before performing this exercise to prevent injury.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.