Barbell Back Squat - Low Bar

SquatBBRackPlates

Bar sits lower, across the rear delts/spine of scapula. Greater forward torso lean and hip involvement, generally allows heavier loading — the powerlifting standard squat.

Demo: Technique WOD

Sets

5

Reps

3-5

Rest

3 min

Contraindications

Higher shear/spinal loading due to forward lean — avoid with active low back injury. Requires good shoulder external rotation for bar placement; use SSB if shoulders don't allow.

Setup

Bar rests across the rear delts (below the traps). Hands as narrow as shoulder mobility allows for a shelf. Feet wider than high-bar stance, toes out 30-45 degrees.

Execution

  1. 1Unrack and set feet before initiating
  2. 2Push hips back first to create forward torso lean
  3. 3Descend with knees tracking out, chest angled forward but rigid
  4. 4Reach depth with hips below knees
  5. 5Drive hips forward explosively to stand

Key cues

  • Spread the floor with your feet
  • Hips back first
  • Chest stays proud despite forward lean
  • Elbows pull down under the bar
  • Drive through mid-foot

Common faults

  • Good-morning-ing the weight (hips rise before chest)
  • Knee valgus under heavy load
  • Excessive forward lean losing bar path over mid-foot
  • Bar drifting up onto the neck
  • Losing brace/breath mid-rep

Tweaks

  • Wear a lifting belt for max attempts
  • Try a slightly wider stance for more hip drive
  • Pair with box squats to reinforce hip hinge pattern

Regressions

Barbell Box SquatBarbell Back Squat - High Bar

Progressions

Barbell Back Squat - Pause SquatSafety Squat Bar Squat

Muscles

Primary: Gluteus Maximus, Adductors, Quadriceps

Secondary: Erector Spinae, Hamstrings, Core

Notes

Preferred variation for raw powerlifting due to shorter bar-travel distance and greater hip/glute contribution allowing heavier loads.

Sources

Attribution: Barbell Medicine / Dr. Jordan Feigenbaum