High-Bar Barbell Squat
The High-Bar Barbell Squat is a compound movement that heavily recruits the muscles of the lower body, especially the quadriceps, but also engages the glutes, hamstrings, and core for stability. In this squat variation, the barbell is placed higher on the traps, resulting in a more upright torso position throughout the movement. This squat is often used in Olympic weightlifting because it closely mimics the positioning used in the clean and snatch lifts. It is an excellent exercise for developing lower body strength, hypertrophy, and mobility.
Starting Position:
- Set the barbell at shoulder height on a squat rack.
- Position the barbell across your upper traps (not your neck) and grip the bar slightly wider than shoulder-width with your hands.
- Stand with your feet shoulder-width apart and toes slightly turned out.
- Lift the barbell out of the rack by standing tall and taking a couple of steps back to clear the rack.
Squatting Phase:
- Inhale deeply through the stomach to brace your core.
- Begin the descent by bending at the hips and knees simultaneously, keeping your chest up and maintaining an upright torso.
- Lower your hips until your thighs are parallel to the ground (or deeper if mobility allows) while keeping your knees aligned with your toes.
- Your weight should remain evenly distributed through your feet, with an emphasis on pressing through your heels.
Bottom Position:
- In the bottom of the squat, ensure your spine remains neutral, your chest is up, and your knees track in line with your toes.
- Hold briefly in this position before initiating the upward phase.
Ascending Phase:
- Drive upward through your heels, extending your hips and knees to return to a standing position.
- Keep your chest upright and core engaged to avoid leaning forward.
- Exhale as you reach the top of the movement, fully extending your legs without locking your knees.
Repeat:
- Reset your breathing and core bracing before each repetition.
Tips:
- Maintain an upright torso by keeping your chest high and your core engaged throughout the lift.
- Focus on controlling the descent to ensure good depth and prevent any excessive forward lean.
- Keep your knees tracking over your toes to avoid knee valgus (knees caving inward).
- Perform the movement with a slow, controlled pace to ensure proper technique and muscle engagement.
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