There are 2 types of Back Squat, which are a low bar squat and a high bar squat. If you have a shorter torso, you should use the high bar squat, and if you have a longer torso, you should use the low bar squat.
The reason you should use different types, depending on your size, is that your centre of gravity will be different when you have the bar in a different place.
When you have the bar on your shoulders, you should make sure you have the correct grip. This will depend on how much mobility you have in your shoulder girdle.
If you have poor mobility or range of motion, you should set your hands in a wider grip. If your mobility is good, then you can have your grip set closer to your shoulders.
Throughout the exercise, you should make sure you are squeezing your shoulder blades together, and your upper back is held strong.
Once you're in this strong start position, you can perform the exercise.
We have a full video tutorial below to show you the fine form points of the exercise. Also, if you need something to print off and take to the gym, you can find our step-by-step exercise walkthrough further down this page.
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