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how to set up low bar squat

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Low bar squats are one of the most important exercises for leg building. This exercise can add mass and strength to legs, hips, and lower back. However, set up can be tricky. In this article, we will guide you through the process of setting up your low bar squat.

Step 1: Bar Position

The first step to setting up your low bar squat is identifying the correct position for the bar. The bar should be positioned lower than in a high bar squat, on the rear-delts, and not on the traps. This position will enable a more natural forward lean, which puts less stress on the lower back. You can try different bar positions until you find the most comfortable one for you.

Step 2: Hand Placement

Now that you have the bar position figured out, the next step is to place your hands. You want your hands to grip the bar tightly, about shoulder-width apart. Ensure that your wrists are straight and not bent. This will provide a stable base for the bar to rest on, allowing you to perform the exercise correctly.

Step 3: Foot Placement

When it comes to foot placement during low bar squats, finding your sweet spot is important. You need to place your feet a little wider than shoulder width apart and angle them out slightly. This will provide a solid foundation for the lift. You can adjust your foot placement until you find the most effective set up for you.

Step 4: Bar Walkout

After positioning your hands and feet, the next step is to walk the bar out of the squat rack. You want to take a few small steps back while keeping your feet in the same position. Take care not to step too far back as this can compromise your balance while lifting. A good rule of thumb is to take two to three small steps back before setting your feet and bracing yourself.

Step 5: Bracing

The final and most important step is to brace your core. You need to take a deep breath and brace your abdominals as if someone is about to punch you in the stomach. This will create intra-abdominal pressure and stabilize your spine, making the lift more efficient.


Low bar squats are a valuable exercise for leg building. Whether you're a beginner or an experienced lifter, setting up correctly is essential. Remember to position the bar on your rear delts, place your hands firmly on the bar, position your feet a little wider than shoulder width apart, walk the bar out of the squat rack, and brace your core. With this knowledge and practice, you can perform the low bar squat exercise safely and effectively.


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