Getting Fit From Scratch: Learning to Squat

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High Bar Back Squat

The back squat is one of those movements that is often neglected, yet incredibly valuable and important in building strength in the thighs, hips, glutes, quads, and hamstrings. There are several variations of the squat, but our focus today is on the high bar variation. This movement sets up and executes exactly like our empty barbell squat — the only difference is that we're loading weight onto a barbell. You don’t need a Smith machine, or a towel pressed between the bar and your neck. Let the bar's iron knurlings dig into your back. With a loaded bar, set up just like you did for the empty bar squat. Make sure you brace your abs going down, which helps your core keep you stable throughout the movement. You're gonna need it when you add heavy weight.

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