Olympic Squat
Barbell grip is wide with knees bending forward
- Level
- Intermediate
- Equipment
- Barbell
- Movement
- Squat · Standing
- Tracks
- Weight & Reps
Works
Quadriceps Calves Glutes Hamstrings
How to do it
- Place the barbell high on your traps with a wide, snatched grip.
- Stand with feet hip-width apart and toes pointed outward.
- Keep your chest lifted and descend by bending your knees forward.
- Drop into the deepest position possible while keeping heels flat.
- Drive through your mid-foot to return to the starting position.
Common mistakes
- Lifting heels off the floor during descent.
- Allowing knees to cave inward under load.
- Rounding the lower back at the bottom position.
- Shifting weight too far forward onto the toes.
Safety
Ensure adequate ankle mobility before attempting deep depths to avoid joint strain.
Do not bounce out of the bottom position if you lack control.
Tips
- Push your knees out in line with your toes throughout the movement.
- Maintain an upright torso to prevent excessive forward lean.
- Focus on sinking between your legs rather than sitting back.
Details
- Base movement
- Squat
- Load position
- On the back
- Arms
- Both
- Legs
- Both
- Grip width
- Wide
- Body position
- Standing
- Stance
- Shoulder-width
