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Barbell Back Squat Guide
blog.ultimateperformance.com/how-to-do-a-barbell-back-squat-with-proper-form/Yapay zekadan makale özeti
- Equipment and Setup
- Basic setup requires squat rack, barbells, weight plates, and proper footwear
- Barbell should be placed at shoulder level with feet shoulder-width apart
- High bar or low bar style can be used, finding personal 'sweet-spot'
- Movement Technique
- Keep back straight, push hips backwards and bend knees
- Squat until hips tuck under, then lower back rounds
- Maintain brace throughout movement, look down slightly forward
- Hold breath throughout movement, pause briefly at top
- Training Guidelines
- Beginners should start with foundational exercises like split squat
- Recommended rep range is 6-12 for muscle building
- Rest 120-180 seconds for straight sets, 90-120 seconds for paired sets
- Perform at workout start when energy is highest
- Focus on controlled movement with 2-3 seconds eccentric, 1-2 seconds concentric