Barbell Squat - Narrow Stance

Differentiation: Mechanics

This variation of a Squat is unique. Here is how: your legs are positioned closer than they would be when performing other types of squats. This leg position focuses the effort in your quadriceps | and prevents your calves or glutes from helping the movement. Using these muscles is possible when performing a squat using a normal stance.

Starting Position

To get into starting position, do this...

1) Stand inside the squat rack with your back to the bar.

2) Locate a squat rack to help you get the Olympic bar on and off your shoulders.

3) Set the Olympic bar on the rack's pegs at just below shoulder height.

4) Load plates onto the bar on the rack.

5) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

6) As an option, we recommend wrapping a barbell squat pad around the bar to protect your neck.

7) Step under the bar and center it across the back of your neck, along the tops of your shoulders.

8) Grasp the bar with your hands wide apart - with your palms facing forward.

9) Use your legs to push the bar upward. Then move the bar off of the rack and straighten your torso...

10) Take a few steps back and clear the bar from the rack - so you have enough space to perform the exercise.

11) Place your feet hip-width apart.

12) Point your shoulders back, |and arch your lower back slightly.

13) ...and use your hands to stabilize the balance of the bar.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale as you slowly bend at the knees and push your hips back.

3) Continue downward until your upper and lower legs form approximately a 90-degree angle.

4) Hold this position for a count of one second.

5) From the 90-degree angle, push up with your heels, exhaling as you progress upward.

6) Focus on using your heels to drive your body weight up and not the front of your feet.

7) Repeat reps for a full set.

8) Return the bar to the bench's pegs.

Proper Form

Pay special attention to following proper form by...

Do not lean forward as this puts excessive strain on your lower back and you could risk losing your balance.

Keep your head facing upward during the movement.

To avoid injury when performing this exercise, keep your knees aligned and do not allow them to flare outward. When you have lowered to the parallel position, look down to check to assure your knees are in line with your toes. In this manner, you can be sure your form is good and can be confident you have lowered correctly.

Be sure to drive into the floor with your heels to avoid swaying forward onto your toes and complicating the movement. Imagine pushing straight up and do not lean forward - keep the weight on the heel of your feet.

Keep your back flat and not rounded during the movement.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called a manta ray when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. Some guys choose to use knee wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your knees, we have listed a link below to Knee Wraps made by Pulse Fitness Gear - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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