Barbell Low-Bar Rack Squat

1. Start by setting up the barbell on the squat rack at about mid-chest level; load it with the desired weight.

2. Duck under the bar, positioning it just below the spine of the scapula, across the top of the rear deltoids. It should be lower than in a high bar squat.

3. Grip the bar with hands comfortably wider than shoulder-width apart and elbows pointing downward to create tension on the back.

4. Stand up to lift the bar off the rack and take a step back. Place your feet a little wider than shoulder-width apart, with toes pointed slightly outward.

5. Take a deep breath, brace your core, and keep your back straight, with a natural slight arch in your lower back.

6. Begin to lower your body by pushing your hips back and bending your knees as if sitting back into a chair.

7. Squat down until your hips are at least parallel to your knees or lower, ensuring your knees are tracking over your toes and not caving inward.

8. Explosively push through the heels and extend your hips and knees to return to the starting position.

9. Exhale as you drive back up and maintain a tight core through the entire movement.

10. Complete the desired number of reps, then carefully step forward to rack the barbell back onto the squat rack.

Remember to keep your weight mainly on your heels and midfoot throughout the movement, and do not let your knees push too far forward past your toes. It's important to perform this exercise with proper form to avoid injury, especially when using heavier weights.

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