Low Bar Squat | How to Perform Low Bar Squat | Powerlift Pro App

Performing a low bar squat involves positioning the barbell lower on your back than in a high bar squat, which changes the mechanics of the movement. Here’s a simple explanation of how to perform a low bar squat:

Set up: Approach the squat rack and position the barbell slightly lower on your back, resting it across the meaty part of your rear deltoids (shoulders). Ensure the bar is securely balanced and centered.

Grip: Grasp the bar with a wider grip than shoulder-width, placing your hands outside your shoulders. This wider grip helps create a shelf for the barbell to rest on your back.

Positioning: Stand with your feet shoulder-width apart or slightly wider. Toes can be slightly turned out for comfort and stability.

Descending Phase:
Begin the squat by pushing your hips back and simultaneously bending your knees. This movement is initiated with the hips, similar to sitting back into a chair.
Maintain an upright torso and a slight forward lean, allowing the barbell to stay over the midfoot.
Lower your body until your thighs are parallel to the ground or slightly below, depending on your flexibility and comfort. Aim to maintain proper form and control throughout the movement.

Ascending Phase:
Push through your heels and drive your hips and knees upward to rise back up to the starting position. Maintain control and stability as you ascend, keeping your core engaged.
Continue to maintain proper form, focusing on an upright torso and avoiding excessive forward lean.

Repeat: Complete the desired number of repetitions, ensuring that you maintain proper form and control throughout each squat.

Remember the following additional tips while performing low bar squats:

Keep your chest up and maintain a neutral spine throughout the movement.
Engage your core and squeeze your shoulder blades together to provide a stable platform for the barbell.
Ensure that your knees track in line with your toes and avoid letting them cave inward.
Start with lighter weights to get comfortable with the low bar squat technique, and gradually increase the load as you become more confident and stronger.
It’s always beneficial to seek guidance from a fitness professional or strength coach to ensure proper form and technique when performing squats, especially if you’re new to the exercise. They can provide personalized advice and corrections to optimize your squatting form.