How to do it
- Set the bar at upper-chest height. Step in so it rests on the front of the shoulders, against the throat.
- Hold it with the fingertips in a clean grip, or cross the arms, with the elbows high.
- Step back and stand with the feet about shoulder-width.
- Brace, and sit straight down with a tall torso and the elbows up.
- Drive up, leading with the elbows.
Common mistakes
- Elbows dropping so the bar rolls forward.
- Rounding the upper back.
- Squatting shallow.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: More load or a pause at the bottom.
Easier: Goblet squat.
Sets and reps
Beginners: 3 sets of 6-10 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 6-12 reps, stopping 1-2 reps short of failure.
Safety
- If you lose the bar forward, push it away from you and step back.
- Set the safety arms.
Swaps
Full gym: Back squat, Hack squat, Leg press, Goblet squat, Bodyweight squat, Sit to stand, Bulgarian split squat, Reverse lunge, Walking lunge, Step-up, Leg extension