A Coach’s Guide to Barbell Squats for Beginners
The barbell squat is a widely used squat variation and one of the most efficient workouts you can do. Squats, deadlifts, and bench presses are the three core lifts in powerlifting, which can be done competitively. It may seem like something only advanced bodybuilders can do, but anyone can do a barbell squat.
Here is our coach’s guide to barbell squats for beginners.
Disclaimer: This article is for informational purposes only and does not constitute medical or professional advice. Consult with your physician or a qualified health professional before starting any new exercise program, especially if you have any existing health conditions or concerns.
What is a Barbell Squat?
A barbell squat is a strength exercise that targets the lower body and core muscles. To perform a squat, start in a standing position, then lower yourself as if sitting in a chair before standing back up again. It is common to add weight to squats, including barbells, free weights, leg weights, or kettlebells.
There are two types of barbell squats: high bar and low bar. A high bar squat places the barbell high on your shoulders on top of your upper trapezius. In a low bar squat, the barbell sits lower on your upper back across the rear deltoids.
Benefits of Barbell Squats
The barbell squat is a powerhouse exercise that provides a full-body workout. Researchers note that it’s an effective way to reduce body fat percentage and increase muscle mass. Additionally, squats are known to improve core strength, balance, flexibility, and mobility.
In a study of adolescent boys, researchers noted that 8 weeks of squat exercise decreased body fat by 4.2 percent.
By building key muscles throughout your core and lower body, it also strengthens the connective tissue around your knees, ankles, and back, potentially reducing the risk of injury.
According to studies, squats are highly effective in developing gluteal muscles or glutes. Your glutes help you walk, run, climb, and keep your balance.
There are three main gluteal muscles: the gluteus maximus, gluteus medius, and gluteus minimus. The gluteus maximus is the body’s largest and most powerful gluteal muscle. It helps the body’s trunk, or core, stay in a straight, upright posture. The gluteus medius, on the side of the hips, helps you walk with a steady gait. The gluteus minimus helps you extend your hips and raise your legs to the side.
In addition to working the important gluteal muscle group, squats also target the quads, hamstrings, calves, and core. By adding a barbell, you increase resistance, further amplifying core activation and overall strength gains.
How to Properly Do a Barbell Squat
The exercises described in this guide can pose risks if not done correctly, and individual results may vary. Always use proper form and equipment, and consider seeking guidance from a certified fitness professional to ensure safety and effectiveness.
First, locate the barbell rack in your gym. You’ll want to set the barbell height just below shoulder level so you can unrack it comfortably. If you need help finding the rack or determining what height to use, ask a Gold’s Gym staff member.
A standard barbell weighs 45 pounds. A Gold’s Gym staff member or personal trainer can help you determine the appropriate weight based on your goals and experience level.
You’ll also need to decide between a high bar or low bar squat. You may want to try both to see which is more comfortable. Some lifters find that a high bar squat places less strain on the lower back, while a low bar squat may feel easier on the knees. However, if you have existing pain or injuries, consult a fitness professional before choosing a variation.
Once your barbell is racked with the right weight and you’ve decided on your barbell squat variation, you’re ready to start.
Facing the barbell, step under it so it is positioned behind your head and grip it on either side.
- Stand with your feet under the bar, lift the barbell off the rack, and rest it on the back of your shoulders.
- Step back, away from the rack, and stand with your feet shoulder-width apart.
- Engage your core, keep your chest up, and initiate the squat by bending the hips and knees simultaneously. Maintain a neutral spine and keep your gaze forward. Lower your body and it should feel like sitting in a chair with your knees at about a 90-degree angle. Inhale as you go down.
- Push through your heels, not your toes, to return to the starting position.
Activating your core, flexing your glute muscles, and maintaining controlled breathing are all important to proper barbell squats. A study on high and low barbell squats notes that a “rigid midsection (trunk, spine, and core)” is key for proper barbell squat technique.
Competitive powerlifters typically drop into a full squat with their hips just above their heels. However, beginners can start with parallel squats and gradually work their way up to the powerlifting squat as mobility improves.
Common Mistakes and How to Avoid Them
Here are some common mistakes beginners make while squatting—and how to avoid them.
Improper breathing
Many beginners exhale as they descend into the squat, which weakens form and power. Your breath supports your core, so if you exhale at the bottom of the squat, you’re deflating just as you need the most power and momentum to stand back up.
Take a deep breath before you begin the squat, then hold your breath through the movement. Some lifters exhale a bit as they come back up, while others wait until they reach the top. Release your breath to reset, then breathe in and start again.
Poor stance
A strong stance starts as soon as you grip the barbell. Most fitness experts recommend standing with your feet about shoulder-width apart, but you may need to adjust based on your comfort and mobility. You should feel strong, stable, and balanced.
Your stance width and foot placement angle make a big difference on knee movement and how much your knee rotates during the squat. A proper stance helps build muscle without putting too much stress on the knees.
Lifting your heels
It can be easy to let your heels lift off the ground and push through your toes. Be sure to keep your heels firmly planted and push through your heels the entire time you descend and ascend.
Leaning too far forward
Leaning forward often happens because of weak quads, tight hips, or if you start to lose your balance from an unsteady stance. Leaning too far forward puts strain on your back instead of relying on your leg and core muscles to lift the weight. This reduces the effectiveness of your workout and increases the risk of injury.
Tips for Success
Here are some tips for success when doing barbell squats.
Warm-up exercises
John Prater, a Gold’s Gym fitness coach, created a three-part workout series for squats that recommends a mix of cardio, stretching, and hamstring reps. Try 10 minutes of slow cardio, like walking or biking, and then stretch for 5 minutes. Then, perform three sets of 15 reps on the hamstring curl machine. This will loosen your muscles before you begin. For barbell squats, it’s also important to warm your upper body.
Use a resistance band and hold it taut with your arms extended up and out. Then, rotate your arms all the way forward in front of your body and back until your wrists and the resistance band are behind your body. Do 10-15 reps.
Warmups can be customized to your needs. If you need to build ankle mobility, try ankle distractions. If you have tight hips, try hip circles. If you want your core warmed up, do a few planks.
Using proper footwear
Regular athletic shoes are not recommended for barbell squats. Athletic shoes are usually made to cushion and absorb the impact of movement, but barbell squats and powerlifting require more solid footing.
You can buy specialized squat shoes, which have flat, hard soles that provide a better grip so you have more power. Many squat shoes also have slightly raised heels, so your ankles don’t need to flex as much. If you’re just getting started and don’t want to commit to a separate pair of shoes, you can also squat barefoot.
Gradually increasing weight
If you’re new to barbell squats, begin with just the bar to ensure proper form. Once you’re ready to add weight, avoid the temptation to lift your maximum immediately. Choose a weight that feels comfortable, then focus on increasing repetitions (volume) before gradually increasing the weight. By perfecting form and building a strong foundation, one can significantly reduce the risk of injury and burnout.
Listening to your body
If, at any point during your workouts, you experience joint pain or cannot maintain proper form due to muscle fatigue, take a break. If you notice certain muscle groups that weaken more quickly and make barbell squats painful or unsteady, focus on building those muscles first. Be sure to get plenty of rest, and always check with your doctor if pain persists.
Consulting with a Personal Trainer
Barbell squats are accessible to most people, but we highly recommend having someone with experience help you get started. If you have specific goals you’d like to work toward, our personal trainers would love to help. Book a session with a Gold’s Gym personal trainer for expert guidance and personalized workout plans.
Conclusion
Whether you’re interested in powerlifting competitively or just building muscle, barbell squats are an excellent way to burn fat and improve lower body strength, core strength, and balance.
Incorporating barbell squats into your strength training routine can help you build strength consistently and improve overall fitness.
If you want to improve your technique or set new strength goals, consider working with an expert trainer at your local Gold’s Gym. And before long, you’ll feel stronger and more confident in your lifts.
