Barbell Low Bar Squat With Rack

Muscles worked

Setup

1. Set the barbell in a power rack at approximately mid-chest height.
2. Step under the bar and position it across the posterior deltoids, just above the spine of the scapula, creating a 'shelf' with your upper back muscles.
3. Grip the bar firmly with a slightly wider-than-shoulder-width grip and pull your elbows back to tighten the upper back.
4. Unrack the bar by extending your legs and take two small steps back into a stance slightly wider than shoulder-width with toes pointed slightly out.

How to do it

1. Inhale deeply into your abdomen to create intra-abdominal pressure and brace your core.
2. Initiate the movement by hinging at the hips and pushing them back, followed immediately by bending the knees.
3. Descend under control until the crease of your hip is below the top of your knee, maintaining a slight forward lean of the torso to keep the bar over mid-foot.
4. Exhale forcefully as you drive through the mid-foot to return to the starting position, keeping your chest up and knees tracking over your toes.

Form checklist

• Keep the bar path vertically aligned over the middle of your foot throughout the entire lift.
• Maintain a neutral spine and avoid rounding the lower back at the bottom of the movement.
• Drive your knees outward to stay in line with your toes, preventing them from caving inward (valgus).
• Keep your gaze fixed on a point on the floor about 5-10 feet in front of you to maintain a neutral cervical spine.

Pro tips

• Think about 'breaking the bar' across your back to engage the lats and create maximum upper body rigidity.
• Focus on driving your hips straight up out of the 'hole' to maximize the recruitment of the glutes and hamstrings.

Make it harder

• Incorporate a 2-second pause at the bottom of the movement to eliminate momentum and build explosive power from a dead stop.
• Utilize a slow 3-4 second eccentric (lowering) phase to increase time under tension and improve technical control.

Frequently asked

What muscles does the barbell low bar squat with rack work?

The barbell low bar squat with rack primarily targets the glutes, hamstrings, and quadriceps, and also works the adductors, erector spinae, and hip flexors as secondary muscles.

What equipment do you need for the barbell low bar squat with rack?

The barbell low bar squat with rack uses barbell.

Is the barbell low bar squat with rack good for beginners?

The barbell low bar squat with rack is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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