Barra Espalda Squat

The gold-standard strength builder — a bodyweight squat with the bar teaching you honesty.

Preparación

1. Bar on upper traps (not your neck), hands just outside shoulders.
2. Step back, feet shoulder-width, toes slightly out.
3. Big breath, brace, squeeze the bar.

Cómo Hacerlo

1. Sit down between your heels, knees tracking over toes.
2. Hit at least parallel with control.
3. Drive the whole foot through the floor to stand.
4. Re-brace every rep.

Respiración

Breathe and brace at the top; exhale through the sticking point.

Errores Comunes

• Good-morning squats (hips shooting back first) — chest and hips rise together.
• Depth-chasing with a rounding back — earn depth with mobility.
• No brace — the belt-tight breath is half the lift.

Cómo Programarlo

Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.