Errors when doing squats with a bar are fraught with health problems. Injuries to squats with a bar can be as follows:

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• knee injuries
• spine trauma
• injuries of the cervical spine with wrong position of the bar on the trapezium

How to Improve Your Squat Form

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Therefore, we will consider the technique of squats with a fitness bar behind our backs and thus we will improve the technique of squats in general

Improve Your Squat Form with a barbell

In order to learn how to do the right squats form, we will use the fitness bar, and below we will describe the squatting technique (and see video above)

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• Heels put at a distance slightly wider than the shoulders, the socks turn out about 35 degrees;
• The Barbell should be placed on the shoulders, with hands holding it from behind at a distance wider than the shoulders, pulling the elbows back;
  blades to reduce;
• Sit down, bending the body in the pelvic and knee joints, spin forward;
• The back should be kept straight, avoiding rounding the top of the back;
• Weight of the body to be transferred to the heels;
• Strain the press (to support the back);
• The lower back is not rounded, supporting a small natural deflection in the lumbar region (this allows you to reduce the burden on the back and transfer it to the gluteal muscles and quadriceps);
• The knees and thighs should not be led forward by the feet, but spread apart;
• The head does not bully up, it can lead to stretching, you need to look forward, keeping
• The neck on one straight with the spine;
• To reach upward when lifting you need a breast, not a forehead;
• When lifting the knees, you must don’t bring inside;
• At the top breathe in, hold your breath (this helps keep the abdominal pressed);
  after ascent to do exhalation.