Olympic Squat

What is Olympic Squat? The Olympic squat, also known as the high bar back squat, is a popular strength training exercise that targets the lower body, primarily the quadriceps, glutes, and hamstrings. It involves squatting down with a barbell positioned high on the trapezius muscle across the shoulders.

Tutorial

1. Start by setting up a barbell on a squat rack at chest height. Position yourself under the bar, with your feet shoulder-width apart. 2. Step under the bar and place it across your upper traps, keeping your chest up and core engaged.
2. Lift the bar off the rack and take a couple of steps back to clear the rack.
3. Keeping your chest up and back straight, lower your body by bending your hips and knees. Aim to lower until your thighs are parallel to the ground. 5. Push through your heels and drive your hips forward to return to the starting position.
4. Repeat for the desired number of repetitions.

Common Mistakes

• Allowing the knees to cave inwards during the squat.

• Leaning too far forward, causing the weight to shift onto the toes. - Not reaching proper depth, which limits the effectiveness of the exercise.

• Arching the lower back excessively, leading to potential injury.

Tips for Better Results

• Focus on maintaining a neutral spine throughout the movement.

• Engage your core muscles to stabilize your body. - Ensure your knees track in line with your toes during the squat.

• Gradually increase the weight to continue challenging your muscles.

Muscles Worked

• Quadriceps - Glutes - Hamstrings - Calves - Core