SquatBBRackPlates
The foundational barbell squat with the bar resting on the upper traps. More upright torso, deeper knee flexion, quad-dominant compared to low-bar. The gold-standard strength and hypertrophy lift for the entire lower body.
Demo: Technique WOD
Sets
4
Reps
5-8
Rest
2:30
Contraindications
High axial spinal loading — avoid or regress with acute low back pain, disc issues, or knee pain flaring with deep flexion. Requires adequate ankle/hip mobility to reach depth safely.Setup
Bar rests on the traps just below C7. Grip slightly wider than shoulder width, elbows driven down and forward. Feet shoulder width, toes turned out 15-30 degrees.
Execution
- 1Take a big breath and brace the core before initiating
- 2Break at the hips and knees simultaneously
- 3Sit down between the heels, knees tracking over toes
- 4Descend to at least parallel — hip crease below knee top
- 5Drive through the whole foot to stand, hips and shoulders rising together
Key cues
- Screw feet into the floor
- Chest up, elbows up
- Knees out, track over toes
- Break at the hips and knees together
- Stand tall with hips and chest rising at the same rate
Common faults
- Butt wink (posterior pelvic tilt) at bottom depth
- Knee valgus (knees caving in)
- Forward torso lean / good-morning squat
- Heels lifting off the floor
- Hips shooting up faster than the chest out of the hole
Tweaks
- Add a belt for heavier loads
- Use knee sleeves for stability/warmth
- Vary stance width slightly to find optimal groove
Regressions
Muscles
Primary: Quadriceps, Gluteus Maximus
Secondary: Adductors, Erector Spinae, Core
Notes
High-bar is the standard for weightlifting-style squatting and general hypertrophy programs. More knee-dominant than low-bar.
Sources
Attribution: Squat University / Dr. Aaron Horschig