Once you can comfortably perform 3 sets of 20 body-weight squats, it’s time to progress to the next level by upping the resistance.
Adding weight to your squats not only helps your glutes develop but it’ll take some of the boredom out of a repetitive body-weight squat routine. The barbell back squat is one option.
Barbell Back Squat
- Place a barbell on a rack right below shoulder height and step underneath the bar, aligning it behind your neck and across the top of the back.
- Grip the bar with the hands wider than shoulder-width apart. Keep your chest up and shoulder blades back.
- Bring the bar off the rack, step backward and place your feet slightly wider than shoulder-width apart.
- Perform a squat, sitting into the hips, keeping the back straight and chest up.
- At the bottom of the squat, press into your heels and push your hips forward to return to standing.
If you’re working with barbell squats for the first time, begin with just the bar. Or, if this feels challenging and you’re not able to maintain good form, load your squats with a pair of dumbbells, held at your sides.
Once a back squat feels easy and comfortable with just the bar, add weight plates on either side. It can be intimidating to load your squats for the first time (especially if the barbell feels like a foreign object). Don’t hesitate to ask a trainer at your gym to spot your form or team up with an experienced gym buddy!
Remember to use the start slow, go slow method. Don’t add too much weight too quickly and risk injury. Do you need help getting started on your fitness and weight loss journey? I can help you reach your goals. Contact me for your free consultation. Make it a great day!!!