Elite Physique The New Science of Building a Better Body

Barbell Back Squat
As mentioned earlier, a lot can go wrong with a barbell back squat if you lack mobility
in the ankles, hips, or thoracic spine. This exercise can also be problematic for lifters
who are tall or have relatively long legs. Even though a back squat is often considered a
beginner or foundational exercise, some people will never be able to perform it through
a full range of motion with ideal form. If you happen to be one of them, program another
version of the squat that better suits your structure and mobility. That being said, a
barbell back squat is a terrific exercise to build strength and muscle mass for those
who can perform it correctly.
SQUATS
HOW TO DO IT
1. Load a barbell in the rack and duck under it, positioning the bar on your upper
traps (see figure a). Grab the bar with a wide overhand grip.
2. Lift the bar off the rack, take one small step back with each foot, and position
your feet about shoulder-width apart, toes pointed out slightly (see figure b).
a
b
c
(continued)
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