The barbell full squat and barbell squat in general is considered the king of all exercises. Performing the squat requires mental concentration and complete coordination. Primarily the barbell full squat works on the quads, employing the hamstrings and Gastrocnemius as dynamic stabilizers. Here is how it is done properly.
- Position the bar on a rack just above shoulder level.
- After choosing the correct height, load the bar.
- Step under the bar, position the barbell on the back of your shoulders and grasp the side of the bars.
- Dismount the bar from the rack by pushing your legs and simultaneously straightening your torso.
- Next, step away from the rack and take a shoulder-width stance. This will be your starting position.
- Slowly lower the bar by bending the hips backward while allowing the knees bend forward. While inhaling, go down until your knees and hips are fully bent. During this procedure, your back should be straight and your knees should be pointed in the same direction as your feet.
- While exhaling, begin to raise the bar until your legs and hips are straightened as in the starting position.
- Repeat these steps for the required amount of repetitions associated with your session.
- Do not perform this exercise without recommendation from a professional if you have knee or lower back problems
- Your body weight should be equally distributed between your feet.
- Your hips and ankle should be flexible during this procedure for higher safety.