The Barbell Bench Squat is a compound exercise that primarily works the quadriceps, hamstrings, glutes, and lower back. It is a variation of the traditional squat that involves the use of a bench or box to help improve depth, form, and stability.
How to perform
To perform the Barbell Bench Squat, follow these step-by-step instructions:1. Begin by setting up a bench or box behind you at an appropriate height. The height should allow you to reach parallel or slightly below parallel when squatting.
2. Position the barbell on the squat rack at a height that is comfortable for you to unrack. Step under the bar and place it across your upper back, resting it just below your neck on your traps.
3. Stand with your feet shoulder-width apart or slightly wider, with your toes slightly turned out. Keep your chest up, core engaged, and back straight.
4. Unrack the bar and take a step back, ensuring that your feet are firmly planted on the ground and in line with your hips.
5. Begin the movement by bending your knees and pushing your hips back as if you are sitting back onto the bench. Keep your chest up and back straight throughout the entire movement.
6. Lower yourself down until your hips touch the bench or box, making sure to maintain control and stability. Your thighs should be parallel to the ground or slightly below.
7. Pause for a moment at the bottom position, then drive through your heels to push yourself back up to the starting position. Keep your chest up and core engaged as you extend your hips and knees.
8. Complete the desired number of reps, then re-rack the barbell safely.
It is important to start with a lighter weight when first attempting the Barbell Bench Squat to ensure proper form and technique. As you become more comfortable with the movement, gradually increase the weight while maintaining good form to avoid 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.