Squat Series #2: Beginner Barbell Squat Technique Guide - How to High Bar Back Squat in 5 Steps

Here, we cover beginner barbell squat technique.

With beginners, we default to a close stance high bar squat. this style of squatting involves staying upright and requires more flexion from the knee joint. a high bar narrow stance squat is typically associated as a more 'athletic' squat, and will put the quads and glutes through a more substantial range of motion. Low bar squatting is usually reserved for those with specific body proportions and those who are training specifically for powerlifting.

A high bar narrow stance setup is our default recommendation for beginner barbell squat technique. This setup will help develop the musculature and strength of the legs as well as the trunk while increasing flexibilty and stability.

We cover the basics of proper technique in a barbell squat for beginners in 5 easy steps. From foot position, to breathing and bracing, to elbow position and hand placement on the bar.

[mehdizj]

I wish I knew this earlier. My problem was over extending. Thank you for the great information and fantastic delivery. I don't know why the clip doesn't have at least 100k likes. Love your work.

[denmyos]

Only 341 viewers???! You need more subcribers.

[dirtygeazer]

Thank you i hate all the videos that leave stuff ambiguous i heard you say cutting through the weeds and thanks for giving reason for the squat you recommend

[silverhawk]

I have been looking for a video like this for years. Wish I had seen this sooner in life.

[Humility]

I started using the SS app a 8 weeks ago and every time my lower back has been screaming at me. I found your channel last week and decided to take a week off my program and have been practicing your ques w body weight light bands and at the most just my barbell. I wish SS was a well detailed as you. Thanks so much for making your information public.

[missjamie]

Great tutorial! I’ve watched so many and yours ranks right up there with the best of them. Keep up the good work!

[rickmasters]

Brilliant. You’re a very good teacher.

[nemonemo]

Looked through a number of videos, . This one goes into a lot of useful detail not mentioned in the others. Thank you for your help

[seeyouatsunset]

Wow, I can finally squat again. Thank you so much man. My squat is perfect now and I can finally do my favorite mass building exercise again. This means so much to me! I can do rdl’s too, and actually take the plates all the way to the floor with a flat back!

[artgood]

Really helpful. Horrible ankle and hip mobility from running as my main avenue of fitness for 25 years.

[mvdk]

excellent video, just what I was looking for. thank you.

[myhandlehasbeenmishandled]

I started with high bar squat and I hate it. It wasn't long before I developed debilitating low back pain. A low bar squat was a godsend.

[MrPotatoesLatkie]

While my arm and shoulder flexibility have gotten better, I still used an Elite-lifts Safety Yoke bar for squatting. It allows me to focus on the other things, and I'm still under 100 pounds total. 5 pounds more each workout. I stated with the bar only.

[lmons]

You talk about high bar but it seems you place the bar in the low bar position; am I missing something?

[Kickboxer]

You have no video about low bar squat. Can do someone please?

[TiberiusStorm]

I can't wrap my thumbs around the bar due to an old wrist injury and elbow pain. Even wrist wraps didn't help!

[goldengoat]

Dude this guy reminds me of my Dad doesn’t look super ripped but you can tell the guy can probably squat over 500lbs easily

[cheffroggo]

I’ve been working on ankle mobility but it just won’t work 😖

[Yjkishke]

Any advice on pain in the front of the hip?

[TDZone]

Do you have to hold your breathe when you brace?