Stick squat (back squat)

The most common way of loading a squat in the gym is with a bar bell resting across the upper back.  Practicing with a stick can be useful in learning grip and upper back engagement/positioning. If you are using a squat rack set the bar a little lower than shoulder height so that you ‘sit’ under the bar to pick it up.

The bar should rest on the fleshy part of your upper back, not your neck. Grip the bar firmly just wider than shoulder width, squeeze your shoulder blades together, and tuck your elbows under to engage your upper back to lift your chest.

As you sit into the squat, keep tucking your elbows under, arch your lower back, lift your chest, and keep your knees in line with your second toes. The weight should stay within your base of support – i.e. a plumb line dropped from the end of the bar should fall through your foot.