The standard action of the barbell squat The standard action of the barbell squat picture

April 13, 2023

The standard barbell squat trains the quadriceps, biceps, gluteus maximus hardness and endurance, and the lower back muscles also get a good workout during static movements. The wrong posture is not only poor training, but also prone to accidental injury. This article mainly illustrates the correct posture of the barbell squat, and introduces some common wrong postures.

The correct posture of the barbell squat illustration

After the neck squat is safer, here said the barbell squat mainly to the back of the neck squat position, barbell neck squat different is that the barbell is pushed to the front of the neck, the other parts of the movement requirements are basically the same.

Step 1: Preparatory actions

Feet shoulder-width apart, straighten the back, tuck in the abdomen. Hold the barbell in both hands on the oblique muscles behind the neck. Note: Try to let the lever touch the muscle to increase the contact area and reduce local stress.

Step 2: Squatting Process

Tighten the lumbar abdomen, bend the knees slowly, and drop the body's center of gravity until the thighs are parallel to the ground, or slightly inclined, and stand still for 2s. Note: the movement should be slow when falling, because the barbell is heavy, there will be acceleration when falling, falling too fast easy to slip off and accidents.

Step 3: Ascent process

Several leg and hip muscle strength, quickly restore to the starting position. Note: The whole action process must be concentrated, so that the muscles are tight, so as to steadily control the barbell.

Illustration of the common wrong posture of the barbell

Common mistake one: hunched over back

This wrong action is easy to cause back pain, long-term practice barbell squat easy when the lumbar spine chronic injury.

Common mistake two: knees over the toes

This wrong action will cause knee injury, causing pain in the upper and back of the knee.

Common mistake three: lift the heel

This wrong action will reduce the stability of the body, and it is very easy to happen that the barbell falls off and get injured, and break the foot and other accidents.

Common mistake three: barbell to the neck

This wrong movement will lead to neck strain, often this practice will cause neck pain.

Warm tips

Lumbar disc herniation, cervical spondylosis Huangze, do not do barbell neck back squat during the onset of the disease, so as not to aggravate the condition.

Barbell squat action essentials
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