× KYL: High-bar Back Squat Keep chest up. Look forward, head in line with torso. Bar positioned below the bone at the top of your shoulder blades and on your back muscles. Feet shoulder-width apart. Tighten the upper back and bring shoulder blades together. Narrow grip. Bend until tights are past parallel to floor. Knees track inline with toes. Keep shoulders over hips. Push butt back. Push knees out. Keep weight on heels. Drive up from hips. Squeeze glutes as you reach the top and lock out the weight. Toes should point straight ahead or slightly out.

| October 4, 2012

Last updated: June 14, 2018

Health & Sports, Visual Guides

Know Your Lifts: The High-Bar Back Squat

Keep chest up. Look forward, head in line with torso. Bar positioned below the bone at the top of your shoulder blades and on your back muscles. Feet shoulder-width apart. Tighten the upper back and bring shoulder blades together. Narrow grip. Bend until tights are past parallel to floor. Knees track inline with toes. Keep shoulders over hips. Push butt back. Push knees out. Keep weight on heels. Drive up from hips. Squeeze glutes as you reach the top and lock out the weight. Toes should point straight ahead or slightly out.

“Know Your Lifts” is a new illustrated guide series where we’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.

Know Your Lifts Series: 
High-Bar Back Squat
Deadlift
Overhead Press

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Illustration by Ted Slampyak

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