Barbell Squat: A Comprehensive Guide
The barbell squat is a fundamental strength training exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and lower back. This full-body workout provides numerous benefits, such as increased power, endurance, and stability.
In this guide, you will learn how to set up, perform, and maintain proper technique while doing barbell squats, as well as things to avoid.
How To Setup:

Choose the Right Weight: Begin with a light weight and gradually increase the weight as you become more comfortable with the movement.
Gather Equipment: You will need a barbell, weight plates, and a squat rack for this exercise.
Adjust the Squat Rack: Ensure the barbell is positioned at a height that allows you to stand with the barbell resting comfortably on your upper traps.
Load the Barbell: Add weight plates to the barbell using collars to secure the weights in place.
Position Your Feet: Stand with your feet shoulder-width apart, facing forward.
Grip the Barbell: Grasp the barbell with both hands, using a grip that is slightly wider than shoulder-width.

How To Perform:

Stand with your feet shoulder-width apart and the barbell resting on your upper traps.
Slowly bend your knees and lower your body, keeping your back straight and your head facing forward.
Continue lowering your body until your thighs are parallel to the floor, or lower if you are comfortable doing so.
Pause briefly at the bottom of the squat before pushing back up to the starting position.
Repeat for the desired number of repetitions.

Proper Technique:

Keep Your Back Straight: Maintaining a straight back throughout the exercise helps to prevent injury and engages your lower back muscles.
Drive Through Your Heels: Focus on pushing through your heels as you rise from the bottom of the squat, keeping your weight over your feet.
Don’t Let Your Knees Cave Inward: Keep your knees tracking over your toes and avoid letting them cave inward.
Breathe Properly: Exhale as you push up from the bottom of the squat and inhale as you lower yourself.
Avoid Rounding Your Shoulders: Keep your shoulders back and avoid rounding them forward as this can place strain on your neck and upper back.

Things to Avoid:

Using Too Much Weight: Starting with a weight that is too heavy can compromise your form and increase the risk of injury.
Allowing Your Knees to Collapse Inward: This can place strain on your knee joints and compromise your stability.
Arching Your Lower Back: This can cause lower back pain and injury.
Rounding Your Shoulders: Keep your shoulders back and avoid rounding them forward as this can place strain on your neck and upper back.
Bouncing Out of the Bottom Position: Avoid bouncing out of the bottom position, as this can reduce the effectiveness of the exercise and increase the risk of injury.
Not Maintaining Proper Foot Position: Ensure your feet remain flat on the ground throughout the exercise, as elevating your heels or toes can impact your balance and stability.