Ever wondered why everyone treats the barbell squat like a gym religion? Because it’s the single most powerful move for building strength, size, and confidence. Short answer: it works everything—legs, core, even your ego. Keep reading to master it (and find the best-selling fixed barbells to crush your next leg day)
At its core, the barbell squat is simple: load a barbell across your shoulders, lower your body by bending your knees and hips, and then push yourself back up.
But within that simplicity lies endless depth.
The back squat hits your glutes and hamstrings hard, while the front squat shifts the focus to your quads and core.
Then there’s the high-bar vs low-bar debate. High-bar squats encourage upright posture and deeper range. Low-bar squats, on the other hand, are for those chasing heavier loads.
Different stances, different goals—but one truth remains: the barbell squat is a non-negotiable if you’re serious about strength.
Because nothing else matches their payoff.
Every squat demands focus, coordination, and grit. That combination trains both the body and mind.
They’re the cornerstone of most strength programs for a reason—they make you strong everywhere, not just in your legs.
Squats are the bridge between aesthetics and athleticism.
If you want to grow muscle and move like an athlete, you squat. Period.
From powerlifters to runners, everyone benefits. Squats teach your body to produce and control force efficiently—the definition of real-world strength.
When you squat, your quads extend your knees, your glutes drive your hips upward, and your hamstrings control the descent.
That trio is the foundation of powerful movement—whether you’re sprinting, jumping, or climbing stairs.
The core and lower back act as stabilizers, keeping your torso upright and spine safe.
Even your upper back works overtime to hold the bar in position.
In short, every rep is a full-body effort.
Here’s the cool part: squats don’t just build muscle—they boost hormones like testosterone and growth hormone, which drive overall development.
They also improve posture, flexibility, and coordination.
Simply put, barbell squats make you better at everything.
Start by setting the bar at shoulder height on the rack.
Step under it so it rests across your traps (high-bar) or just below them (low-bar). Grip the bar tightly, elbows down, and chest up.
If you’re using one of our Troy fixed barbells or York straight bars, make sure the bar feels evenly balanced before lifting it off the rack.
Take a deep breath, brace your core, and descend by bending at the hips and knees simultaneously.
Keep your knees tracking over your toes, and go as low as your mobility allows—ideally until your thighs are parallel to the floor or lower.
Push through your heels and stand tall. That’s one rep done right.
Knees caving in? Push them outward slightly.
Heels rising? Adjust your stance or improve ankle flexibility.
Rounded back? Strengthen your core and keep your chest lifted.
Mastering these cues takes time—but it’s worth every rep.
Always warm up your hips, knees, and ankles before squatting.
If shoulder pressure bothers you, use a barbell squat pad or switch to a front squat temporarily.
Good mobility equals safe, strong squats.
Front squats demand upright posture and serious core strength, while low-bar squats are for those chasing heavier weights.
Both are staples for serious lifters. Rotate them to build balanced strength.
Sumo squats widen your stance to light up the glutes and inner thighs.
Hack squats mimic machine work but with more balance challenge.
Box squats help beginners learn control and explosiveness.
Your choice depends on your goal:
For raw strength: stick with barbell back squats.
For size and shape: mix in front squats and sumo squats.
For control and power: try box squats or Zercher squats.
If you’re chasing strength, lift heavy for 3–6 reps.
For muscle growth, go lighter and higher—8–12 reps per set.
Squat two to three times a week, and track your progress.
Add small increments weekly—2.5 or 5 lbs using Troy Olympic grip plates is often enough.
Consistency beats ego every time.
Most lifters thrive with two focused squat days weekly.
Sleep well, hydrate, and don’t skip recovery work. Strong legs need rest as much as resistance.
A fixed straight barbell is the gold standard for squats.
If shoulder mobility is an issue, the safety squat bar is a great alternative.
Set your rack at mid-chest height for easy unracking and reracking.
Flat-soled or lifting shoes keep you stable.
Rack safety pins should align just below your squat depth.
Never max out without spotters or safety arms.
Add Romanian deadlifts, hip thrusts, and hamstring curls to balance strength across your posterior chain.
Start with hip and ankle mobility drills, then add 2–3 light warm-up sets.
Think of it as tuning the engine before a race.
Start light and focus on form.
Even a 20–40 lb Troy fixed barbell is perfect for beginners learning mechanics.
A slight forward lean is normal—but if you’re folding like a deck chair, it’s time to work on hip mobility and core stability.
Most people notice improvements within 6–8 weeks—stronger legs, better posture, and more confidence under the bar.
Top picks include Troy, York, TAG Fitness, TKO, Intek Strength, Body Solid, and Escape Fitness.
Their 20–115 lb barbells are built for balance, grip, and long-term durability.
From Olympic grip plates to rubber bumper and urethane Olympic plates, we’ve got all bases covered.
Brands like Troy, York, VTX, and USA Sports lead the way for reliability and performance.
Cheap equipment wears fast. Quality bars and plates last decades.
They also feel smoother, safer, and more precise—especially when you’re lifting heavy.
Fixed Barbells: 20–115 lb range
Weight Plates: 2.5–100 lb range
All available with custom bulk discounts and weekly 5% promos.
A one-time investment in your own setup pays off fast.
Skip the crowded squat rack lines and train on your schedule.
Outfit your gym or training space for less.
We offer bulk discounts and custom quotes tailored to your needs.
Each week, a new promo code drops—get 5% off all best-selling barbells and plates and start building your dream setup.
The barbell squat isn’t just another leg exercise—it’s a symbol of progress.
It builds strength that translates beyond the gym, improves how you move, and keeps you grounded in the basics.
So whether you’re chasing muscle growth, raw power, or better movement—this is where it all begins.
And when you’re ready to level up, grab one of our best-selling barbells and Olympic plates from Troy, York, or VTX, and take your leg day to legendary status.
awesome plates members super happy
This machine needs to be at more gyms! It's a seriously great workout.
This pair of 6 lb Power Systems deluxe vinyl weights are the kind we use at the senior center I exercise at. I wanted my own pair for my workouts at home. I just got them this month/Sept. I had to wait a few months to receive them, but they are great and just what I was looking for.
This is a great addition to our gym. Not to mention the price and delivery which was quick. Recommend!
Steve is Awesome he has very good customer skills! He’s very friendly and an honest Man I actually consider Steve like a friend even though ZIve never meant him in person but I feel he listens to you and he’s a very caring Christian believer!! Anyway Steve goes above and beyond to make purchasing customers happy. Yours truly Dana Roberts a happy customer
Leave a comment