{"id":27785,"date":"2012-10-04T20:22:13","date_gmt":"2012-10-05T01:22:13","guid":{"rendered":"http:\/\/artofmanliness.com\/?p=27785"},"modified":"2021-06-01T11:19:04","modified_gmt":"2021-06-01T16:19:04","slug":"know-your-lifts-the-back-squat","status":"publish","type":"post","link":"https:\/\/beta.artofmanliness.com\/health-fitness\/fitness\/know-your-lifts-the-back-squat\/","title":{"rendered":"Know Your Lifts: The High-Bar Back Squat"},"content":{"rendered":"<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-27786\" title=\"High-Bar Back Squat\" src=\"https:\/\/content.artofmanliness.com\/uploads\/\/2012\/10\/backsquat.jpg\" alt=\"Illustrative guide of doing high-bar back squat.\" width=\"900\" height=\"593\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2012\/10\/backsquat.jpg 900w, https:\/\/content.artofmanliness.com\/uploads\/2012\/10\/backsquat-768x506.jpg 768w, https:\/\/content.artofmanliness.com\/uploads\/2012\/10\/backsquat-320x211.jpg 320w, https:\/\/content.artofmanliness.com\/uploads\/2012\/10\/backsquat-640x422.jpg 640w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/p>\n<p>&#8220;Know Your Lifts&#8221; is a new illustrated guide series where we&#8217;ll show how to perform basic weight lifting exercises. While wearing an oldtime strongman single-strap leotard, naturally.<\/p>\n<p><em>Thanks to Barry Schroeder of CrossFit Sandstorm for consulting on this post.<\/em><\/p>\n<ul>\n<li>Look forward, head in-line with torso.<\/li>\n<li>Keep chest up.<\/li>\n<li>Bar positioned below the bone at the top of your shoulder-blades and on your back muscles.<\/li>\n<li>Narrow grip&nbsp;<\/li>\n<li>Tighten the upper back and bring shoulder blades together.<\/li>\n<li>Feet shoulder-width apart.<\/li>\n<li>Keep shoulders over hips.<\/li>\n<li>Bend until thighs are past parallel to floor.<\/li>\n<li>Knees track inline with toes.<\/li>\n<li>Push bull back.<\/li>\n<li>Push knees out.<\/li>\n<li>Keep weight on heels.<\/li>\n<li>Toes should point straight ahead or slightly out.<\/li>\n<li>Drive up from hips.<\/li>\n<li>Squeeze glutes as you reach the top and lock out the weight.<\/li>\n<\/ul>\n<p><strong>Know Your Lifts Series:&nbsp;<\/strong><br \/>\n<a title=\"Know Your Lifts: The High-Bar Back Squat\" href=\"https:\/\/www.artofmanliness.com\/articles\/know-your-lifts-the-back-squat\/\">High-Bar Back Squat<\/a><br \/>\n<a title=\"Know Your Lifts: Deadlift\" href=\"https:\/\/www.artofmanliness.com\/articles\/know-your-lifts-deadlift\/\">Deadlift<\/a><br \/>\n<a title=\"Know Your Lifts: Overhead Press\" href=\"https:\/\/www.artofmanliness.com\/articles\/overhead-press\/\">Overhead Press<\/a><\/p>\n<p><strong>Like this illustrated guide? Then you\u2019re going to love our book&nbsp;<a href=\"https:\/\/www.amazon.com\/Illustrated-Art-Manliness-How-Self-Defense\/dp\/0316362654\/ref=as_li_ss_tl?ie=UTF8&amp;qid=1504116462&amp;sr=8-1&amp;keywords=illustrated+guide+to+art+of+manliness&amp;linkCode=sl1&amp;tag=artofmanliness03-20&amp;linkId=72823c21096e9c65d26a1b386e11963b\"><em>The Illustrated Art of Manliness<\/em><\/a>! Pick up a copy on&nbsp;<a href=\"https:\/\/www.amazon.com\/Illustrated-Art-Manliness-How-Self-Defense\/dp\/0316362654\/ref=as_li_ss_tl?ie=UTF8&amp;qid=1504116462&amp;sr=8-1&amp;keywords=illustrated+guide+to+art+of+manliness&amp;linkCode=sl1&amp;tag=artofmanliness03-20&amp;linkId=72823c21096e9c65d26a1b386e11963b\">Amazon<\/a>.<\/strong><\/p>\n<p><strong>Like this illustrated guide? Buy the <a href=\"https:\/\/store.artofmanliness.com\/products\/high-bar-back-squat-poster-print-on-demand\">poster<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/storytellersworkshop.com\/\"><em>Illustration by Ted Slampyak<\/em><\/a><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;Know Your Lifts&#8221; is a new illustrated guide series where we&#8217;ll show how to perform basic weight lifting exercises. While wearing an oldtime strongman single-strap leotard, naturally. Thanks to Barry Schroeder of CrossFit Sandstorm for consulting on this post. Look forward, head in-line with torso. Keep chest up. Bar positioned below the bone at the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":27786,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[230,7,229],"tags":[42243],"yst_prominent_words":[],"class_list":["post-27785","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-health-fitness","category-illustrated-guides","tag-exercises"],"featured_image_urls":{"large":"https:\/\/content.artofmanliness.com\/uploads\/2012\/10\/backsquat-538x280.jpg","medium_large":"https:\/\/content.artofmanliness.com\/uploads\/2012\/10\/backsquat-768x506.jpg","aom":"https:\/\/content.artofmanliness.com\/uploads\/2012\/10\/backsquat-372x230.jpg","reactor-320":"https:\/\/content.artofmanliness.com\/uploads\/2012\/10\/backsquat-320x211.jpg","reactor-640":"https:\/\/content.artofmanliness.com\/uploads\/2012\/10\/backsquat-640x422.jpg"},"_links":{"self":[{"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/posts\/27785","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/comments?post=27785"}],"version-history":[{"count":34,"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/posts\/27785\/revisions"}],"predecessor-version":[{"id":109737,"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/posts\/27785\/revisions\/109737"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/media\/27786"}],"wp:attachment":[{"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/media?parent=27785"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/categories?post=27785"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/tags?post=27785"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/yst_prominent_words?post=27785"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}