barebell(Squats)

Barbell squats are a fundamental compound exercise that primarily targets the lower body and core. They are a staple in strength training and bodybuilding routines due to their effectiveness in building muscle, improving strength, and enhancing overall athletic performance. Step-by-Step Instructions for Proper Form Setup:

Position the barbell at about chest height on a squat rack. Stand under the bar, positioning it across your upper back (not your neck). Use a grip slightly wider than shoulder-width. Step back and stand with your feet shoulder-width apart, toes slightly pointing out. Starting Position:

Keep your chest up, shoulders back, and gaze forward. Tighten your core and ensure your back remains straight. Lowering Phase (Eccentric):

Push your hips back as if you're sitting into a chair. Bend your knees and lower your body until your thighs are parallel to the floor (or as deep as your flexibility and mobility allow). Ensure your knees track over your toes and don’t collapse inward.

Keep the weight distributed evenly on your feet, focusing on your heels. Lifting Phase (Concentric):

Drive through your heels to push yourself back up to the starting position. Fully extend your hips and knees at the top without locking them out.

Exhale as you rise. Common Mistakes to Avoid Rounding Your Back: Always maintain a straight back to avoid injury.

Knees Caving Inward: Focus on pushing your knees outward during the lift. Lifting Heels: Keep your heels planted firmly on the ground.

Shallow Squats: Aim for at least parallel depth for maximum benefit unless limited by mobility.