Check out the technical points of barbell squats

　　If the weight of the barbell (15~20kg) is still too heavy, please practice the basic squat movements first:

　　Explanation of barbell squats, organized to the point:

　　barbell position : Strictly speaking, the barbell can be placed in two places on the back, divided into High Bar and Low Bar. I personally use High Bar. The barbell is placed on the lower back of the neck, on the trapezius muscles.

　　hand placement : The position of the hands is somewhat related to the softness of the individual's shoulders, but the key point is that the sides of the shoulder and cheek bones on the back must be clamped to help form a platform for the back for the barbell to be stable. The hands naturally grasp the barbell. Usually about shoulder width or wider will suffice.

　　The width of the foot and the angle between the feet : This is also related to the softness of the individual’s buttocks. There is no unified answer. You can usually start practicing by standing shoulder-width apart, and then adjust to the width that best suits you after you become proficient. I stand about shoulder-width apart, with my feet slightly pointed outward.

　　How low should you squat? : Without overturning your pelvis, squat to the bottom, at least until your thighs are parallel to the ground. If parallelism is not possible, you may want to stand a little wider, or first exercise Softness.

　　Posture and how to exert force : It is very important to do squats that the back should keep the spine in a straight line, that is, the core should be stable. Do not arch or bend at any time while standing up from a squat. After the center of gravity is in the middle of the feet, if the center feels like it is on the toes, the body will definitely lean forward. When squatting, push your butt back, initiated by your hip joint. The knees can be slightly forward but do not fall forward. When exerting force, the center of gravity is at the center/heel of the foot, and the knees are pushed outwards at the same angle as the toes. Imagine standing with a vertical line between the barbell and the center of your feet. The barbell should not deviate from that straight line when squatting or standing up.

　　Note : Many essentials of heavy training movements cannot be fully presented in literature and videos. It may be more difficult for beginners to understand. If you encounter difficulties and discomfort, you should seek real-life guidance from a coach to learn the essentials of entry-level postures.