Barbell Full Squat

Plant your paws, lower yourself like you're settling into a cave for winter, then rise with the power of the mountain. This move works your whole lower body and reminds us: strength comes from the ground up.

Instructions

1. Position the barbell at shoulder height on a squat rack.
2. Step under the bar and rest it across the back of your shoulders.
3. Grip the barbell with your hands wider than shoulder-width apart.
4. Lift the barbell off the rack by straightening your legs.
5. Step back from the rack and position your feet shoulder-width apart.
6. Keep your chest up and core engaged.
7. Slowly bend your knees and hips as you lower your body into a squat.
8. Continue lowering until your thighs are parallel to the ground.
9. Pause for a moment and then push through your heels to return to the starting position.

Benefits

• Builds overall lower body strength.
• Enhances core stability.
• Improves balance and coordination.
• Increases muscle mass and metabolic rate.

Key Points

• Keep your back straight throughout the movement.
• Ensure your knees track over your toes.
• Do not let your knees cave inward.
• Breathe in as you lower down and out as you push up.

Common Mistakes

• Rounding the lower back.
• Allowing the knees to cave inward.
• Lifting the heels off the ground.
• Using too much weight which compromises form.