Weight Training Routine: Barbell Squat, Correct Form

For weight training fitness enthusiasts, the barbell squat, which uses many muscles, is popular. But this weight lifting routine is often done with poor form, leading to lower back pain. And low back pain is no picnic for any man or woman.

The barbell squat workout involves many muscles, which is why this strength training routine can be a huge asset to any exercise program, whether your goals are fitness training, muscle building, fat loss (including belly fat!), or to enhance sports performance.

If you're new to weight lifting, it's best to hire a fitness trainer who can teach you proper form for the barbell squat. The fitness trainer can also give you exercises to lower risk of any lower back pain that may come from bad barbell squat form.

If you're experienced with weight lifting routines, you still might be executing poor form with this particular exercise. Or maybe your form isn't that bad, but you can still benefit from improvement.

The Back

There should always be a slight arch in your lower back as you squat, and your chest or torso should be puffed out as you try to keep it upright. The arch in your lower back should always be there throughout the weight lifting set. Keep head slightly tilted upward.

Do not lean or lurch forward. In fact, the lower back arch will help guard against this possibility. If your lower back is not arched, but rather, it's rounded, not only will this increase your tendency to lurch forward, but this can cause low back pain. In fact, it will almost always cause low back pain at some point, because rounding the lower back forces the lower back to absorb forces that it was not designed to absorb.

The Feet

Feet should be flush, that is, even. Make sure one foot is NOT ahead of the other, or that one foot is not angled out more than the other. Do not place heels on a platform. Do not go up on the balls of the feet. Keep feet flat on floor. Both feet can be pointed straight ahead, or both can be angled out.

The Legs