High-Bar Barbell Squat
Barbell sits high on upper traps for upright torso
- Level
- Intermediate
- Equipment
- Barbell
- Movement
- Squat · Standing
- Tracks
- Weight & Reps
Works
Quadriceps Glutes Hamstrings Abdominals Lower Back Adductors Back
How to do it
- Position the barbell high on your upper traps.
- Unrack the weight and step back two steps.
- Set your feet shoulder-width apart with toes slightly out.
- Break at the hips and knees to descend deeply.
- Keep your chest up and knees tracking over toes.
- Drive through your mid-foot to return to standing.
Common mistakes
- Letting the knees cave inward during the ascent.
- Rising onto the toes instead of staying flat-footed.
- Dropping the chest forward and losing back tension.
- Bouncing out of the bottom hole without control.
Safety
Ensure the bar is securely racked on the traps to prevent slipping.
Do not round the lower back under heavy load.
Set the rack's safety arms just below your lowest squat position, or use a spotter.
Tips
- Take a big breath and brace your core before descending.
- Push your knees outward throughout the entire movement.
- Keep your elbows pointed down to secure the bar.
Details
- Base movement
- Squat
- Load position
- On the back
- Legs
- Both
- Body position
- Standing
- Stance
- Shoulder-width
