How to Squat High Bar Back Squats

 

High Bar Back Squats

1. Setup under the center of the bar with it resting on your upper traps
2. Place your hands wide on the bar, squeeze your back tight as you pull your hands toward the center as far as you can
3. Lock hands on bar with very tight grip
4. Rotate elbows down (facing the ground) and straighten the wrists
5. Take a deep breath, hold it
6. Unrack bar and step backward, getting into your stance with as minimal steps as possible
7. Feet should be approximately shoulder width apart with toes pointed outward at a comfortable angle for your body type, typically any where from 10 – 45 degree angle
8. Let air out, and reset air pulling chest upward and ensuring elbows are facing down, head should remain forward to slightly up
9. With weight on the middle of your feet (not toes) shift hips backward
10. As the hips move backward, drop down into the hole maintaining an upright torso position tracking the knees over your toes (imagine there is a string attached to your chest keeping it up and facing forward)
11. Descend until you reach the bottom position (as far as you can go)
12. Still holding your air, drive upward out of the hole locking the hips forward at the peak with a powerful glute contraction.
13. Repeat steps 4-12.

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