Where to Put the Barbell When Squatting

Barbell squats are frequently called the king of exercise. It's a title they deserve because not only is the squat arguably the most functional exercise you can do, it also works not just your legs but many upper body muscles as well. As variety is important for exercise enjoyment and results, it's good to know there are several variations of the squat that involve holding the bar in different positions.

  1. Overhead Squats

    • Overhead squats are an effective way to assess and subsequently develop mobility and flexibility. If you have trouble doing an overhead squat, your hip and shoulder muscles are probably short and tight. To perform this exercise, hold your barbell overhead with a wider-than shoulder-width grip. Stand with your feet shoulder-width apart, toes turned slightly outward. Push your hips back, bend your knees and squat down. Keep your arms straight and the bar over your feet. Stand back up and repeat. This exercise is a challenging exercise so don't try to lift too much weight too soon.

    Back Squats

    • The back squat is arguably the most commonly performed version of squats. It's the first lift contested in the sport of powerlifting and allows for the greatest amount of weight to be lifted. Squats should be performed in a power rack for safety -- especially if you are using heavy weights. Rest and hold the barbell across your upper back and stand with your feet shoulder-width apart or slightly wider. Lift your chest and slightly arch your lower back. Push your hips back, bend your knees and then descend until your thighs are roughly parallel to the floor. Do not round your lower back. Stand back up and repeat.

    Front Squats

    • Where back squats are the choice of powerlifters, front squats are more commonly performed by Olympic lifters. Recovering from the clean in weightlifting is essentially a front squat. The front squat allows for a more upright body position but requires more shoulder flexibility than back squats. Grip the bar with a slightly wider-than shoulder-width grip and rest it across the front of your shoulders. Keep your elbows up to hold the bar in place. With your feet shoulder-width apart, bend your knees and squat down until your thighs are roughly parallel to the floor. Stand back up and repeat.

    Hack Squats

    • Hack squats are named after old-time wrestler and weightlifter George Hackenschmidt who was famed for his leg development. Although a little awkward to perform, this exercise really gives your thighs a good workout. With a barbell on the floor behind you and touching your ankles, squat down and grasp the bar with an overhand shoulder-width grip. With your chest up and back slightly arched, stand up straight. Lower the bar back to the floor and repeat.

    Zercher Squats

    • Zercher squats involve holding the barbell in front of you in the crook of your elbows. This unusual position means the weight pulls you forward and you have to work hard to remain upright. This makes Zercher squats an effective posterior chain-building exercise. Hold the bar in the bends of your elbows with the bar against your abdomen. Stand with your feet shoulder-width apart. Squat down until your thighs are roughly parallel to the floor and then stand back up. Pad the bar with a rolled towel to make this exercise more comfortable.