Mastering the Low Bar Back Squat: A Comprehensive How-To Guide

The low bar back squat is a staple in strength training programs, known for its ability to develop full-body strength and power. However, mastering it requires attention to detail, consistency, and an understanding of how individual mobility and body mechanics influence technique. This guide, inspired by the teachings of some of the best squat coaches, will help you perfect your low bar back squat step by step.

1. Understanding Individual Variability

Everyone’s squat will look slightly different based on their anatomy, mobility, and experience. While the cues and principles outlined here apply to most people, be prepared to adjust based on your unique structure and capabilities.

2. Key Setup Points

1. Hands as Close as Shoulder Mobility Allows

Your grip should be as narrow as your shoulder mobility permits without discomfort. This position creates tension in the upper back, which is essential for stability.

2. Bar Placement: Rear Delts

The bar should sit securely on your rear deltoids (not your traps), just below the spine of the scapula. This position shifts the center of gravity slightly back compared to a high-bar squat.

3. Pull Shoulder Blades Back and Down

Retract and depress your scapulae to create a stable “shelf” for the bar to rest on. This also protects your shoulders during the lift.

4. Three-Step Walkout

After unracking the bar, take a maximum of three controlled steps to position yourself. Avoid unnecessary movement to conserve energy and maintain tightness.

3. Stance and Alignment

1. Comfortable Stance

Stand with your feet slightly wider than hip-width apart. Toes should point slightly outwards—generally between 15° to 30° depending on your hip structure.

2. Look Straight Ahead

Keep your gaze forward, focusing on a fixed point. Avoid looking up or down, as this can disrupt your alignment.

3. External Rotation of the Femur

Imagine screwing your feet into the floor by externally rotating your femurs. This activates your glutes and creates tension in the hips.

4. Bracing and Descending

1. Brace Effectively

Before initiating the lift, take a deep breath and brace your core as if preparing to take a punch. Think of pulling your ribcage towards your pelvis for maximum spinal stability.

2. Initiate the Down Phase

Begin the descent by spreading the floor with your feet and opening your hips. This helps engage your posterior chain and keeps the movement controlled.

3. Squat as Deep as Mobility Allows

Aim to squat as deep as your mobility permits while maintaining a neutral spine. Depth will vary between individuals, but strive for at least parallel.

5. The Ascent

1. Drive Through the Midfoot

Push through your midfoot and heels while maintaining full foot contact with the ground. Avoid shifting onto your toes.

2. Keep the Bar Path Vertical

The bar should travel in a straight line over your midfoot. A deviation forward or backward can cause instability.

3. Maintain Tension

Stay tight through your core and upper back throughout the lift. Avoid relaxing at any point during the ascent.

6. Common Mistakes to Avoid

• Losing Upper Back Tightness: This can cause the bar to roll forward, leading to poor mechanics and potential injury.

• Collapsing Knees (Knee Valgus): Actively press your knees outward to prevent them from caving in during the lift.

• Overarching the Lower Back: A neutral spine is essential for injury prevention and effective power transfer.

• Rushing the Descent or Ascent: Both phases should be controlled and deliberate.

7. Progression Tips

• Start with Bodyweight and Mobility Drills

If you’re new to squatting or working on mobility, focus on bodyweight squats and hip mobility exercises.

• Gradually Increase Load

Once technique is solid, progressively overload with heavier weights to build strength.

• Film Yourself

Recording your lifts can help you identify technical errors and track progress over time.

By following these principles, you’ll build a strong, stable, and efficient low bar back squat. Remember, consistency and attention to detail are the keys to long-term progress.