Barbell Low-Bar Squat

The barbell low-bar squat is a compound lower body exercise where the bar rests lower on the back (rear delts), allowing for more hip engagement and heavier loads compared to the high-bar variation.

Instructions:

• Place the barbell on your rear delts, just below the traps, and grip it firmly with hands slightly wider than shoulder-width.

• Stand with feet shoulder-width apart, toes slightly pointed outward.

• Brace your core, keep chest up, and hinge hips slightly before bending knees.

• Lower yourself until thighs are parallel to the floor (or slightly below), maintaining a neutral spine.

• Drive through heels and hips to return to the starting position.

Common mistakes:

• Placing the bar too high or too low on the back.

• Letting knees cave inward.

• Excessive forward lean or rounding the lower back.

• Lifting heels off the ground.