Back Squat

Setup

1. Place the bar securely on the upper traps or rear-delt shelf, never directly on the cervical spine.
2. Use a grip that keeps the bar stable without forcing the shoulders; keep the wrists near neutral.
3. Stand about shoulder-width with a natural toe angle and pressure spread across the whole foot.
4. Inhale and brace so the rib cage stays stacked over the pelvis before unracking.

Execution

1. Begin by bending the hips and knees together, allowing the knees to track in line with the toes.
2. Control the descent for about three seconds while keeping the heel, big-toe base, and little-toe base grounded.
3. Descend until the thighs approach parallel or lower, prioritizing a neutral spine and stable feet.
4. Stay braced during the brief pause; do not relax or lose control in a bounce.
5. Drive the floor away and let the hips and chest rise together instead of shooting the hips up first.
6. Regain a stable standing position, breathe, and brace again before the next repetition.

Breathing

• Before descending, inhale and create 360-degree pressure through the abdomen, sides, and lower back.
• Maintain the brace through the sticking point; exhale and reset only after regaining a stable stance.