Barbell Squats: Essential Techniques and Tips

Foot Position: Stand with feet about shoulder-width apart, toes slightly turned out. The feet should feel grounded and stable.
Bar Placement (Back Squat): The bar should sit comfortably on the upper traps (high bar) or slightly lower across the rear deltoids (low bar).
Bar Placement (Front Squat): The bar rests on the front deltoids and collarbone, with your elbows high and arms parallel to the ground.
Grip: For back squats, a wider grip on the bar is fine, but for front squats, your grip should be narrower, and your hands should be open with fingers around the bar (not a closed grip).
Core Activation: Brace your core before lifting the barbell, creating intra-abdominal pressure to protect your spine.

Initiate the movement by pushing the hips back and bending the knees at the same time.
Keep the chest up: Avoid rounding the lower back. Keep your spine neutral with a proud chest.
Knee Tracking: Ensure your knees are tracking over your toes. Avoid letting them collapse inward.
Depth: Lower yourself until your thighs are parallel to the ground, or ideally, below parallel if your mobility allows.

Push through the heels and the mid-foot, not the toes.
Drive your hips up while maintaining an upright torso. Do not let your chest fall forward as you rise.
Engage your glutes and quads to power through the movement. Keep your knees stable and tracking forward.
Stand tall at the top, fully extending the knees and hips without over-arching the lower back.

Work on Mobility: Flexibility in the ankles, hips, and shoulders is crucial for a deeper and more stable squat. Incorporate mobility exercises for these areas into your warm-up and recovery routines.
Core Bracing: Before initiating the squat, take a deep breath and brace your core to create intra-abdominal pressure, which stabilizes the spine.
Use the Right Footwear: CrossFit athletes often wear flat shoes with a solid, non-compressible sole (e.g., lifting shoes or flat-soled sneakers) to maintain stability and proper alignment during squats.
Progressive Loading: Gradually increase the weight while maintaining good form. Don’t rush into heavy weights without mastering the movement first.
Use a Spotter: When lifting heavy, especially in a back squat, having a spotter can ensure safety in case you miss the lift.
Tempo Squats: Slow down the descent or pause at the bottom of the squat to build strength and improve control over the movement.
Breathing: Take a deep breath and hold it as you descend. Exhale forcefully as you rise to the top.
Fixing the Elbows (Front Squat): In the front squat, keep your elbows high to prevent the bar from rolling forward. Your arms should be parallel to the ground throughout the lift.

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