MASTER CLASS: THE BARBELL BACK SQUAT

The barbell squat.

- MICHAEL BERG

No exercise is as dreaded yet as revered. Experts call it the best weight-training move ever invented, and nothing compares when it comes to overall strength gains, growth-hormone release and lower-body muscle-fiber stimulation. And nothing beats you down on leg day quite like a showdown at the squat rack.

To help you conquer the king of exercises, we tapped three elite training experts for their step-by-step advice on performing a squat to perfection. At the end of this master class, you will know squat.

9 STEPS TO THE PERFECT SQUAT

From where to put your feet to “how low should you go?” — these steps will elevate you to squat-master status.

NO. 1 | SET FOR SUCCESS

Adjust the supports in a power rack so the barbell rests at your mid to upper chest. Load your weight, then secure a collar on each side flush against the plates. Yes, some advanced athletes skip the collars, but for your safety and that of those around you, it’s a good practice. “It’s far too dangerous to have a weight slide off one end, then the heavy side of the bar comes slamming down,” says Zachary Long, aka The Barbell Physio, DPT, SCS, physical therapist and strength coach based in Charlotte, North Carolina. “Saving a few seconds is not worth the risk of injury.”

NO. 2 | GET A GRIP

Step into the center of the power rack facing the bar. Take an overhand grasp on the barbell a few inches outside shoulder width or a little beyond that — wherever you feel maximum comfort and grip security.