- Bar Position: Place the barbell on your rear deltoids, just below the top of your shoulder blades. This lower position shifts the center of gravity and allows for heavier lifting.
- Grip: Use a wider grip compared to the high bar squat. Ensure your wrists are straight, and your elbows are pointing down and slightly back.
- Stance: Stand with your feet shoulder-width apart or slightly wider. Your toes should point out more than in the high bar squat, around 30-45 degrees.
- Chest and Upper Back: Maintain a tight upper back and a proud chest throughout the movement. This helps keep the bar stable and your spine neutral.
- Hip Hinge: Start the squat by pushing your hips back, then bend your knees. This movement pattern engages the posterior chain more effectively.
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