{"id":9084299,"date":"2026-10-28T10:22:58","date_gmt":"2026-10-28T09:22:58","guid":{"rendered":"https:\/\/www.fitness-flohmarkt.ch\/?page_id=9084299"},"modified":"2026-10-29T05:16:23","modified_gmt":"2026-10-29T04:16:23","slug":"kniebeuge-langhantel-technik","status":"publish","type":"page","link":"https:\/\/www.fitness-flohmarkt.ch\/en\/kniebeuge-langhantel-technik\/","title":{"rendered":"Barbell back squat: set up your rack and learn the technique"},"content":{"rendered":"<div class=\"ffm-ratgeber\">\n<style>\n.ffm-ratgeber{--ffm-accent:#1a1a1a;--ffm-line:#e4e4e1;--ffm-muted:#6b6b6b;--ffm-soft:#f7f7f5;--ffm-link:#0d5c3d;--ffm-link-soft:rgba(13,92,61,.3);--ffm-link-wash:rgba(13,92,61,.08);font-family:inherit;line-height:1.65;color:#1a1a1a;max-width:900px;margin:0 auto;padding:0 4px}\n.ffm-ratgeber *{box-sizing:border-box}\n.ffm-ratgeber h1{font-size:2.1rem;line-height:1.2;margin:0 0 .9rem;font-weight:700}\n.ffm-ratgeber h2{font-size:1.5rem;line-height:1.3;margin:0 0 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var(--ffm-line);border-radius:8px;padding:.7rem 1rem;margin:0 0 .6rem;background:#fff}\n.ffm-ratgeber .ffm-faq summary{cursor:pointer;font-weight:700;line-height:1.4}\n.ffm-ratgeber .ffm-faq p{margin:.7rem 0 0}\n.ffm-ratgeber .ffm-cta{border:1px solid var(--ffm-line);border-radius:12px;background:var(--ffm-soft);padding:1.5rem;margin:2.4rem 0 2rem;text-align:center}\n.ffm-ratgeber .ffm-cta h2{margin-bottom:.5rem}\n.ffm-ratgeber .ffm-check{background:#ffe9a8;padding:0 .2em}\n.ffm-ratgeber .ffm-byline{font-size:.85rem;color:var(--ffm-muted);margin:-1.1rem 0 1.6rem;padding:0 0 1rem;border-bottom:1px solid var(--ffm-line)}\n.ffm-ratgeber .ffm-byline strong{color:var(--ffm-accent);font-weight:700}\n.ffm-ratgeber .ffm-author{border:1px solid var(--ffm-line);border-radius:10px;padding:1.1rem 1.25rem;margin:0 0 2rem;background:#fff}\n.ffm-ratgeber .ffm-author p:last-child{margin-bottom:0}\n.ffm-ratgeber .ffm-choices-quad{grid-template-columns:repeat(2,1fr)}\n.ffm-ratgeber .ffm-profiles-quad{grid-template-columns:repeat(2,1fr)}\n.ffm-ratgeber .ffm-choice-hint{margin-top:auto}\n.ffm-ratgeber .ffm-author p:not(.ffm-box-label){font-size:.9rem;line-height:1.6}\n@media (max-width:782px){\n.ffm-ratgeber h1{font-size:1.7rem}\n.ffm-ratgeber h2{font-size:1.3rem}\n.ffm-ratgeber .ffm-card{grid-template-columns:1fr;gap:.9rem}\n.ffm-ratgeber .ffm-card-media img{max-width:280px}\n.ffm-ratgeber .ffm-cta{padding:1.2rem}\n.ffm-ratgeber .ffm-choices-quad{grid-template-columns:1fr}\n.ffm-ratgeber .ffm-profiles-quad{grid-template-columns:1fr}\n}\n<\/style>\n<p class=\"ffm-eyebrow\">Fitness Flohmarkt \u00b7 Guide<\/p><h1>Barbell back squat: set up your rack and learn the technique<\/h1><p class=\"ffm-lead\">Want to learn the barbell back squat? Start with a setup that lets you unrack and rerack under control. This guide covers the free squat with the bar on your upper back: setting the J-hooks, checking the safeties, finding your stance and practising the movement.<\/p><p class=\"ffm-byline\">From <strong>Dominic Bertschin<\/strong>, Head of Marketing at Fitness-Flohmarkt \u00b7 As of 28.10.2026<\/p><div class=\"ffm-box\"><p class=\"ffm-box-label\">In short<\/p><p>Set the bar in the J-hooks just below shoulder height. Adjust the safeties to your controlled bottom position and test with a light bar. Unrack with both feet under the bar, take a few short steps back and squat with a stable trunk. Rerack only when both sides are above the hooks.<\/p><\/div><div class=\"ffm-choices ffm-choices-quad\"><a class=\"ffm-choice\" href=\"#rack\"><span class=\"ffm-choice-title\">Set your squat rack<\/span><\/a><a class=\"ffm-choice\" href=\"#ausheben\"><span class=\"ffm-choice-title\">Unrack the bar<\/span><\/a><a class=\"ffm-choice\" href=\"#bewegung\"><span class=\"ffm-choice-title\">Squat step by step<\/span><\/a><a class=\"ffm-choice\" href=\"#fehler\"><span class=\"ffm-choice-title\">Check your squat technique<\/span><\/a><\/div><section id=\"rack\" class=\"ffm-section\"><h2>1. Set up the rack, J-hooks and safeties<\/h2><p>Assemble and, where required, anchor the rack according to its instructions. Clear the training area and route to the hooks. Set both J-hooks to the same height: you should unrack by slightly extending your legs without rising onto your toes. Hooks set too high also make reracking harder.<\/p><p>Set the safeties on both sides just below the lowest bar position in your planned, controlled squat. They should clear normal repetitions while remaining able to catch the bar. Check locking, coverage of the full lifting area and controlled placement onto them with a suitable light bar before loading. A general rack load rating does not separately approve impact loads on its safeties.<\/p><\/section><section id=\"ausheben\" class=\"ffm-section\"><h2>2. Position the bar and unrack under control<\/h2><p>Grip evenly a little outside shoulder width. Step under and rest the bar on the muscles of your upper back rather than your neck vertebrae. Draw your shoulder blades together and find a stable grip width. Do not force a narrow grip if your shoulders or wrists cannot accommodate it.<\/p><p>Place both feet under the bar, brace and extend your legs to lift it clear. Take a few short steps back into the area above the safeties. Start around shoulder width or slightly wider with toes turned out a little. This is a starting point rather than a fixed measurement or angle.<\/p><\/section><section id=\"bewegung\" class=\"ffm-section\"><h2>3. Barbell squat: lower and stand up<\/h2><p>Brace before each repetition. Bend your knees and hips under control while keeping the whole foot loaded. Your knees roughly follow your toes. They may travel forwards; a universal rule against passing the toes does not fit every body proportion. Keep the bar close to vertically above midfoot, allowing your torso to lean forwards as needed.<\/p><p>Initially squat only as deep as you can control your balance and trunk position. Do not force extra depth by lifting your heels or markedly rounding your lower back. Push through the floor and extend knees and hips together to stand. Finish stable without leaning backwards.<\/p><style>\n.ffm-ratgeber .ffm-squat-visual{margin:28px 0}.ffm-ratgeber .ffm-squat-frame{overflow:hidden;aspect-ratio:1\/1;max-width:620px;border:1px solid #e4e2dc;border-radius:4px;margin:12px 0;background:#f5f3f0}.ffm-ratgeber .ffm-squat-frame img{display:block;width:200%;max-width:none;height:auto;animation:ffm-squat-positions 3s steps(1,end) infinite}.ffm-ratgeber .ffm-squat-visual figcaption{font-size:.92rem;color:#6f7075;max-width:68ch}@keyframes ffm-squat-positions{0%,49.99%{transform:translateX(0)}50%,100%{transform:translateX(-50%)}}\n<\/style><figure class=\"ffm-squat-visual\"><div class=\"ffm-squat-frame\"><img decoding=\"async\" src=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/kniebeuge-langhantel-wechselbild.png\" width=\"1774\" height=\"887\" alt=\"Barbell squat illustration alternating between standing and controlled bottom positions\" loading=\"lazy\"><\/div><figcaption>Barbell squat: starting position and squat depth<\/figcaption><\/figure><h3>After the set, reach both hooks<\/h3><p>Walk forwards under control to the uprights. Check that the bar is above both J-hooks before lowering it. Do not search for a hook with only one end. Learn controlled placement onto the safeties with guidance and a light load before attempting demanding sets.<\/p><\/section><section id=\"fehler\" class=\"ffm-section\"><h2>4. Check these back-squat mistakes first<\/h2><div class=\"ffm-box\"><p>Heels lift: reduce load or depth and check stance and mobility. Keep your whole foot stable on the floor.<\/p><p>Hips shoot up and your torso tips: use a lighter load and practise coordinated knee and hip extension.<\/p><p>The bar hits the safeties on every repetition: check your actual squat depth and adjust both supports rather than hastily changing your movement.<\/p><\/div><p>Start with a load you control calmly. Even an empty 20 kg bar may be too heavy. Choose a lighter training bar or practise without a load on your back. Increase only with repeatable technique. Stop if there is pain; when unsure, in-person coaching helps more than another weight increase.<\/p><\/section><section id=\"equipment\" class=\"ffm-section\"><h2>A rack with suitable supports as your starting point<\/h2><article class=\"ffm-card\"><a class=\"ffm-card-media\" href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/r-series-power-rack\/\"><img decoding=\"async\" src=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/F-55936_Power-Rack-Pro_0.avif\" alt=\"R-SERIES Power Rack with J-hooks, safety bars and pull-up bar\" width=\"1000\" height=\"1000\" loading=\"lazy\"><\/a><div class=\"ffm-card-body\"><h3>R-SERIES Power Rack<\/h3><p class=\"ffm-price\">CHF 490.\u2013<\/p><p>J-hooks, safety bars and a pull-up bar are included. The shop lists dimensions of 152 \u00d7 133 \u00d7 214 cm. Barbell and weights are not included. Allow extra room for loading and your movement; the footprint is not the full training area. Check installation and suitability for your room before ordering.<\/p><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/r-series-power-rack\/\" class=\"ffm-btn\">View R-SERIES Power Rack<\/a><\/div><\/article><p>Original shop photo and verified specifications, without a hands-on product test. Price checked 28.10.2026. The exercise illustration shows generic equipment rather than a demonstration of this rack.<\/p><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/buying-guide-rigs-and-racks\/\">Compare rack types and space requirements<\/a><\/section><section id=\"varianten\" class=\"ffm-section\"><h2>Which guide covers each squat variation?<\/h2><p>This guide covers the free back squat with the bar on your back. A goblet squat holds weight in front of your chest; a front squat rests the bar on the front of your shoulders. A hack squat uses a different guide or load position again. These variations require different supports and body positions; do not transfer rack settings without checking.<\/p><p><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/goblet-squat-guide\/\">Learn the goblet squat as a starting point<\/a> \u00b7 <a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/hack-squat-guide\/\">Understand hack-squat variations<\/a><\/p><\/section><section class=\"ffm-section\"><p class=\"ffm-eyebrow\">Frequently Asked Questions<\/p><h2>Barbell back squat: common questions<\/h2><details class=\"ffm-faq\"><summary>How high should squat J-hooks be?<\/summary><p>Just below shoulder height so you can unrack by slightly extending your legs with both feet beneath the bar. Avoid rising onto your toes or lifting from a deep squat. Set both hooks equally.<\/p><\/details><details class=\"ffm-faq\"><summary>Where should back-squat safeties sit?<\/summary><p>Just below the lowest bar position in your controlled repetition. They must cover the full lifting area and be locked. Test the movement and controlled placement with a light bar, following manufacturer approvals.<\/p><\/details><details class=\"ffm-faq\"><summary>How deep should I squat with a barbell?<\/summary><p>When learning, use a depth where you control balance, foot contact and trunk position. Proportions and mobility vary. Do not copy an image by lifting your heels or markedly rounding your lower back.<\/p><\/details><details class=\"ffm-faq\"><summary>Can my knees pass my toes in a squat?<\/summary><p>Yes, depending on your proportions and squat depth. Keep your foot stable and your knees roughly aligned with your toes. A fixed boundary at the toes is not a universal technique rule.<\/p><\/details><details class=\"ffm-faq\"><summary>Do I need a 20 kg bar to learn squats?<\/summary><p>No. Even an empty Olympic bar can be too heavy for learning. Use a lighter bar or practise without a load on your back. Control of the full sequence, including unracking and reracking, matters.<\/p><\/details><details class=\"ffm-faq\"><summary>How does a back squat differ from a goblet squat?<\/summary><p>A back squat rests the bar on your back and uses a suitable rack. A goblet squat holds a kettlebell or dumbbell in front of your chest. Grip, load position and setup differ; our separate guide explains goblet technique.<\/p><\/details><\/section><section id=\"quellen\" class=\"ffm-section\"><h2>Squat technique sources<\/h2><p>Bar placement and movement sequence were checked against ACE\u2019s exercise guide. The second ACE article discusses individual squat-depth differences. These are learning guidelines rather than an individual technique diagnosis or safety guarantee. Follow the manufacturer instructions for your rack, hooks and safeties as well.<\/p><ul><li><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/exercise-library\/11\/back-squat\/\" target=\"_blank\" rel=\"noopener\">ACE: Back Squat<\/a><\/li><li><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/7406\/how-low-to-go-examining-squat-depth-from-a-safety-and-biomechanical-perspective\/\" target=\"_blank\" rel=\"noopener\">ACE: How Low to Go \u2013 Examining Squat Depth<\/a><\/li><\/ul><\/section><div class=\"ffm-cta\"><h2>Plan your squat area before ordering<\/h2><p>Want to squat with a barbell at home? View the R-SERIES Power Rack or ask us about room height, space, barbell and suitable supports. Send your dimensions and existing equipment so we can clarify product questions before you order.<\/p><div style=\"display:flex;flex-wrap:wrap;justify-content:center;gap:12px\"><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/r-series-power-rack\/\" class=\"ffm-btn ffm-btn-primary\">View R-SERIES Power Rack<\/a> <a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/contact\/\" class=\"ffm-btn\">Plan your squat area with us<\/a><\/div><\/div><div class=\"ffm-author\"><p class=\"ffm-box-label\">About the author<\/p><p>Dominic Bertschin is Head of Marketing at Fitness-Flohmarkt in Liestal. He reads what customers ask and report back after their purchase every day, and writes the guide articles just the way he would have liked to read them himself before placing an order.<\/p><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Fitness-Flohmarkt \u00b7 Ratgeber Kniebeugen mit Langhantel: Rack einstellen und Technik lernen Du m\u00f6chtest Kniebeugen mit Langhantel lernen? Beginne mit einem Aufbau, aus dem du kontrolliert ausheben und wieder einh\u00e4ngen kannst. Dieser Ratgeber f\u00fchrt dich durch die freie Kniebeuge mit der Stange auf dem oberen R\u00fccken: J-Hooks einstellen, Sicherheitsablagen pr\u00fcfen, Stand finden und die Bewegung \u00fcben. 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