How to squat with a Barbell: Beginner Guide

If you’ve never touched a barbell in your life or just stepped into a gym and thought, “Uh… now what?”—this is your article with pics and video instructions too.

⚠️ Note: This is NOT about the top 10 squat mistakes—I already made a separate article and video for that. This article goes over foundational technique. If you’re more experienced, go check out the squat mistakes one instead.

1. Find Your Rack and Set the Height

Walk into the gym, find a squat rack. Some beginners call them "cages"... they are not cages. They are called "racks". you will find the bar at some random height where someone left it. Now you’ve got to set the bar height that fits YOU.

• The bar should be a little below your collarbone, maybe around nipple height.
• Too high = you'll tiptoe to unrack. Too low = unnecessary squat just to start.
• You may need to test a couple of holes and write it down once you find your perfect height.

Bonus: Every gym has different racks and numbers. Adjust accordingly!

2. Adjust the Safety Bars

Yes, those little side arms matter.

• They should be low enough to not interfere with your squat…
• But high enough to catch the bar if you fail.
• I always test the height with an empty bar first. You should too!

3. Find Your Squat Stance

Before you even touch the bar, squat with just your body.

• Try narrow. Try wide. Try something in between.
• Ask: Where do I feel strongest and most stable?
• Toes should be slightly pointed out, and knees will follow the toes.

👉 Most of my clients start a little wider than shoulder width.

4. Bar Position + Hand Placement

We’re not getting into high bar vs low bar today, but I do have a video coming for that!

Let’s talk about hand placement.

Those little rings around 2x of your shoulder width (81 cm to be precise)? Not for squats. That’s for bench press.

• You want your hands as narrow as is comfortable, NOT wide like you're hugging a tree.
• This helps your upper back stay tight and keeps the bar in place.
• Find the same hand position every time. Glue those hands to the bar.

5. Get Under the Bar

Here’s how to set up:

1. Place the bar on your traps (or rear delts for low bar).
2. Keep your wrists straight, not bent.
3. Stack: barbell → wrist → elbow = straight line.

Then, find a fly on the wall and STARE AT IT.
Not yourself in the mirror.
Not your gym crush.
Not your coach.
Just. The. Fly.

6. Unrack Like a Boss

Feet together, center of mass under the bar.

Unrack by simply standing up. Not doing a hip hinge. Not a good morning. Just stand up by straightening knees and hips. 

Then, take exactly two steps back.
That’s it. No Michael Jackson moonwalk.

7. Time to Squat

Feet set. Eyes on the fly. Wrists straight. Hands glued.

Now…

1. Inhale into your chest or belly
2. Brace your core (we’ll talk about that more soon)
3. Drop your hips straight down
4. Knees follow your toes
5. Chest stays high
6. Elbows point down

You’re aiming to get your hip crease below the top of your knee. That’s full depth.
Half squats are fine if you’re training them deliberately. But for a powerlifting-style squat, go deep.

8. Re-Rack the Bar

Once your set is done:

1. Walk straight forward
2. Hit the rack gently
3. Lower the bar

No need to look left and right for the hooks or aim for them. If the rack is set properly, you’ll land it easily.

9. Let’s Talk Bracing

Now that you’ve squatted, let’s explain how to brace your core.

Bracing = protecting your spine from collapse under load. It’s NOT just “tight abs.”

Here’s how to do it:

1. Inhale—big breath into your belly or chest
2. Tiny exhale—10% of that breath
3. Brace—like someone’s about to punch you in the gut
4. Engage pelvic floor— anal sphynctor is your equivalent for the dudes.

Repeat this every single rep. Bracing isn’t optional, especially as the weight gets heavier.

10. Most Common Beginner Mistake? Not Bracing.

People forget. They look at their coach, mirror, camera for feedback mid-squat like:

“Katya, am I doing this right?”

NOPE.
Look forward. Breathe. Brace. Drop. Come up. Repeat.

Train your body to feel what good squat form feels like without the mirror.
Film yourself. Then evaluate. Then improve.

If you made it this far, you’re already ahead of 90% of gym newbies.

That’s your intro to barbell squatting. Got questions? Drop them in the comments of the youtube video above or shoot me a message on social media of your preference. And if you want a deep dive into squat depth or bar position (high bar vs low bar), let me know!

Happy squatting. Stay vegan. Stay strong. 💪🌱

✨ Ready to Take your Squat to the Next Level?

If you’re ready to stop feeling weak, stiff, or unsure in your body—and want to build real strength and confidence without injury or intimidation—I’d love to work with you.