For the last 24 years – since the age of 14, when I first lifted a barbell in Freshman P.E. class – the back squat has been a staple of my programming.

For straight-up gaining muscle in your entire body, it’s hard to beat.

It was a big way I was able to go from about 160 pounds as a High School Freshman, to about 310 pounds during my short stint in the NFL. (In case you’re wondering, I was about the same height during this 10 year period. I only grew about 1.5″ in that time frame.)

It was also a huge part of how my personal training client Riley was recently able to gain nearly 40 pounds of muscle in 13 months.

HOWEVER – doing the movement safely and effectively, is KEY to making it work for you, and staying injury-free.

So is programming it correctly, progressing it the right way, and having it fit into your overall training plan.

First, check out today’s video for the basics on how to do the move:

Back Squat Technique

Then, apply for our 6 Week Hybrid KB Challenge. I’ll personally coach you on your squats (as well as your deadlifts and bench presses), and show you how incorporate these basic barbell lifts into a “hybrid” plan, along with kettlebell and bodyweight work.

You’ll be a leaner, stronger, and more powerful version of yourself in six weeks time:

6 Week Hybrid KB Challenge – Last Chance to Apply

Hope today’s video helps with your back squat technique.

And hope to work with you in our upcoming Challenge!

– Forest Vance
ForestVance.com