StrengthadvancedLIFTMOR core lift

Barbell Back Squat — Working Set

A second angle on the heavy back squat, showing bracing and bar position for the LIFTMOR working sets.

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How to dose it

Sets: 5
Reps: 5
Intensity: 80–85% 1RM
Rest: 2–3 min

Bone load

Spine

Hip

Wrist

Equipment

barbell

Set up

1Bar racked on the upper back, braced core.

Do this

Sit back and down
Neutral spine
Drive through the whole foot

Avoid this

Chest collapsing
Knees caving

Safety

Keep the torso as upright as your mobility allows to spare the spine.

Progress or regress

Make it easier

Barbell Box Squat

Make it harder

This is the most advanced version.

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