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Gym skills

Gym, legs

Barbell back squat

The main strength lift for legs. Always use a rack with safety bars.

Level
Advanced
Type
Reps
Session
Timed, counts reps
Equipment
Barbell and rack
Start trainingUses your camera. Video stays on your device.

Set up your camera

Phone at hip height, about 3 metres away, filming you from the side.

Your whole body, head to feet, needs to be in the picture. The coach will remind you if it can't see you.

Skill path

  1. Bodyweight squatEasier
  2. Goblet squatEasier
  3. Barbell back squatYou are here

How to do it

  1. 1Bar on your upper back, not your neck.
  2. 2Brace your stomach before every rep.
  3. 3Hips back and down to parallel.
  4. 4Drive up keeping the bar over the middle of your foot.

What the coach watches for

  • Too shallow

    Reach parallel, using a lighter weight if needed.

  • Chest collapsing

    Brace harder and keep your chest up out of the bottom.