in: Fitness, Health & Fitness, Visual Guides

• Last updated: June 1, 2021

Know Your Lifts: The High-Bar Back Squat

Illustrative guide of doing high-bar back squat.

“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.

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

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

Like this illustrated guide? Then you’re going to love our book The Illustrated Art of Manliness! Pick up a copy on Amazon.

Like this illustrated guide? Buy the poster!

Illustration by Ted Slampyak


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