For best results and safety purposes use a squat rack. The bar must be placed just below a shoulder level. To begin the exercise step under the bar and place the back of your shoulders (on the upper traps) across it. Grasp the bar with wide overhand grip and dismount it from the rack by pushing with your legs and at the same time straightening your torso. Step away from the rack with a few short steps and position your feet using less than a shoulder width narrow stance(feet should be about 15-20cm. apart) with toes slightly pointed out. Keep the head up and maintain a straight back during the movement. This is your narrow stance barbell squat starting position.
Take a deep breathe and start lowering the bar in controlled motion by bending the knees and sitting back with your hips, until the angle between the thighs and the calves becomes less than 90-degrees (the point in which upper legs are below parallel to the floor). From this point begin to raise the bar by pushing into the floor with your heel, as you extend the hips to get back to starting position. Exhale as you perform this part of the movement.
- Keep the head up and maintain a straight back in entire movement.
- Don’t look down or rotate the neck in any case this can cost you loss of balance and serious injury.
- Keep bodyweight on heels, not on the toes, to prevent unnecessarily strain on your knees.
- Don’t lock out your knees at the top of the movement, this would help you to reduce the pressure of your knees and to keep the tension on your legs muscles.
- Point your knees in the same direction as feet throughout the movement.
- If you can’t perform the narrow stance barbell squat in the full range of motion you need to work on your hip and ankle flexibility.
- Use a squat rack.
- Use a weight training belt for your heavy sets.
- Provide your self a reliable spotter for your heavy sets