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How To: Barbell Back Squat (Low Bar) — Alan Thrall
18-minute deep dive on low-bar squat mechanics: bar placement on rear delts, hip drive, knee tracking, and depth. 1.36M views.
Monday Strength: StrongLifts 5×5 Workout B — Squat, Overhead Press, Deadlift
A complete, immediately executable StrongLifts 5×5 Workout B session plan for Monday, May 25 — Session 4 overall (2nd Workout B). Covers a 7-movement dynamic warm-up, barbell warm-up ramp tables for Squat (45→60 lb), OHP (45→50 lb), and Deadlift (65→100 lb), main working sets with rest protocols and form cues, 6 video demos (Alan Thrall, Jeff Nippard, Mark Rippetoe, Jeremy Ethier), a posterior-chain cool-down, and a Wednesday Workout A weight projection.
Program: StrongLifts 5×5 — Workout B 1
Session: 4 overall · 2nd Workout B
Date: Monday, May 25, 2026
Estimated duration: 45–60 minutes
Today is Workout B — three lifts that load the posterior chain (the muscles running along the back of your body: hamstrings, glutes, lower back, and upper back) in a fixed order. You squatted and pressed on Friday; now you squat again, overhead press, and pull from the floor. The weights are still light (60 / 50 / 100 lb), which means every rep is a form rep. Get the patterns locked now and the linear gains take care of themselves.
Dynamic warm-up (5–8 minutes)
Run through this before touching a barbell. The goal is to raise core temperature and mobilize the hips, spine, and shoulders — not to fatigue yourself.
| Movement | Reps / Duration | Target |
|---|---|---|
| Leg swings — forward/backward | 10 each leg | Hip flexors, hamstrings |
| Leg swings — side-to-side | 10 each leg | Adductors, abductors |
| Bodyweight squat | 10 reps | Rehearse the squat pattern |
| Arm circles — forward and backward | 10 each direction | Shoulder mobility for OHP |
| Cat-cow | 8–10 slow cycles | Spine mobilization for deadlift |
| Hip circles | 8 each direction | Hip mobility |
Keep the pace deliberate — slow enough that each movement opens range of motion. If you have a resistance band, add 10–12 band pull-aparts to activate the rear delts before the OHP.
Barbell warm-up ramps
StrongLifts uses uniform 5-rep warmup sets with weight increments up to 45 lb per jump — not the percentage-based descending-rep ramps used in Starting Strength. 2 The logic is simple: warm-up sets are form rehearsal, not conditioning work. Do not skip them even when the working weight feels light.
Squat warm-up ramp — 60 lb working weight
| Set | Weight | Reps | Notes |
|---|---|---|---|
| Warm-up 1 | 45 lb (empty bar) | 5 | Bar sits on rear delts, hip drive out of hole |
| Working sets 1–5 | 60 lb | 5 each | 90-second rest if easy; 3 minutes if hard |
At 60 lb you are only 15 lb above the empty bar, so one warm-up set is sufficient. 2
Overhead press warm-up ramp — 50 lb working weight
| Set | Weight | Reps | Notes |
|---|---|---|---|
| Warm-up 1 | 45 lb (empty bar) | 5 | Elbows just forward of bar, grip just outside shoulders |
| Working sets 1–5 | 50 lb | 5 each | 90-second rest if easy; 3 minutes if hard |
OHP uses the same 45 lb Olympic barbell as the squat. At 50 lb you are 5 lb above the empty bar — a single warm-up set is all you need. 2
Deadlift warm-up ramp — 100 lb working weight
| Set | Weight | Reps | Notes |
|---|---|---|---|
| Warm-up 1 | 65 lb (bar + two 10 lb plates) | 5 | Minimum pull height — cannot deadlift empty bar from floor |
| Working set | 100 lb | 5 | Rest 3–5 minutes before this single working set |
The jump from 65 to 100 lb is 35 lb — within the 45 lb maximum. At this weight one warm-up set is enough. The deadlift has only 1 working set of 5 reps (not 5×5). That is intentional: the deadlift loads the entire posterior chain and you have already pre-fatigued your lower back and hamstrings from squatting. 2
Main working sets
Exercise 1 — Barbell back squat: 5×5 @ 60 lb
Sets: 5 · Reps: 5 · Weight: 60 lb
Rest: 90 seconds between sets if all 5 reps felt comfortable; 3 minutes if any set was a grind 1
Key cues for this weight:
- Bar rests on your rear delts (low-bar position), not on the base of your neck 3
- Brace your core before unracking — "as if you're about to get punched in the stomach" 4
- Drive knees out over toes on the way down; use hip drive to push yourself out of the bottom
- Hit parallel or just below — thighs should reach at least horizontal
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Exercise 2 — Overhead press (OHP): 5×5 @ 50 lb
Sets: 5 · Reps: 5 · Weight: 50 lb
Rest: 90 seconds between sets if easy; 3 minutes if hard 1
OHP is typically the first StrongLifts lift to stall — most beginners need to microload (add 2.5 lb total rather than 5 lb) around 65–75 lb. You are nowhere near that yet at 50 lb, so press with confidence and focus on the bar path. 1
Key cues:
- Start with the bar resting on your chest, grip just outside your shoulders, elbows slightly forward of the bar
- Squeeze your glutes and quads to lock in a stable base — "the bar should travel in a straight line, not around your face" 5
- At lockout, push your head through the window — ears forward of your upper arms
- Optional: the Starting Strength Press 2.0 uses a brief hip bounce to initiate — hips forward, then snap back, then press. "Take a breath, hold it, drive the hips forward, then snap them back and press." 6 The knees stay locked throughout — this is not a push press.
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Exercise 3 — Deadlift: 1×5 @ 100 lb
Sets: 1 · Reps: 5 · Weight: 100 lb
Rest before this set: 3–5 minutes (take the full rest — this is the most systemically demanding lift of the session) 1
The deadlift is the only lift where the bar starts on the floor. Setup is everything at this weight — it is where all the form habits get built.
Setup and pull 7:
- Walk up so the bar is directly over your mid-foot (about 1 inch from your shins)
- Hip hinge to grip the bar — shoulder-width stance, double overhand grip
- Shins to bar — bend your knees until your shins touch the bar without moving it: "Do not move the barbell. Set up to the barbell, not the other way around." 7
- Chest up — squeeze your lats and lift your chest without letting your hips drop
- Take the slack out — apply upward tension to the bar before the pull begins; feel the plates lift off the floor
- Drive the floor away — press the floor down rather than pulling the bar up; keep the bar dragging against your legs the entire way 8
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Cool-down stretches (5–8 minutes)
You just loaded your hamstrings, glutes, hip flexors, lower back, and anterior delts. This sequence addresses all of them.
| Stretch | Duration | Target |
|---|---|---|
| Standing hamstring stretch | 30 sec each leg | Hamstrings (loaded by squat + deadlift) |
| Standing quad stretch | 30 sec each leg | Quads (loaded by squat) |
| Hip flexor lunge stretch | 30 sec each side | Hip flexors (compressed under load) |
| Child's pose | 30–45 sec | Spinal decompression, lower back |
| Doorway chest/shoulder stretch | 30 sec each side | Anterior delts and chest after OHP |
| Cross-body shoulder stretch | 30 sec each arm | Posterior delt and rotator cuff |
| Cat-cow | 5 slow cycles | Spinal mobility |
Finish with 1 minute of slow, full breathing in a comfortable seated or lying position. Total cool-down: 5–8 minutes.
Scaling table
| Level | Squat | OHP | Deadlift | Notes |
|---|---|---|---|---|
| Beginner | 45 lb (empty bar — form only) | 45 lb (empty bar) | 65 lb (bar + two 10s) | Focus entirely on the 5-step setup for each lift; do not add weight until the pattern is automatic |
| Intermediate | 60 lb (today's weight) | 50 lb (today's weight) | 100 lb (today's weight) | Execute all sets; add 5 lb next session if all reps completed with good form 1 |
| Advanced | 65–70+ lb | 55–60+ lb | 105–115+ lb | If you are already at these numbers, apply the deload rule on any lift where you've failed 3 consecutive sessions: drop 10%, work back up in 5 lb increments 1 |
Progression: what happens after today
If you complete all reps today with good form, add 5 lb to every lift for the next session that includes it: 1
- Squat and Deadlift progress 5 lb per session (2.5 lb plates each side)
- OHP progresses 5 lb per session at this stage; expect to need 1.25 lb microplates around 65–75 lb
If you miss reps: repeat the same weight. Three consecutive failures at the same weight means deloading 10% and working back up.
Next session preview — Wednesday, May 28: Workout A
Workout A returns on Wednesday with all three exercises at 5×5: Squat, Bench Press, and Barbell Row. Assuming you complete today's lifts, here are Wednesday's projected weights: 1
| Lift | Current (Monday) | Wednesday projection |
|---|---|---|
| Squat | 60 lb | 65 lb (+5) |
| Bench Press | 50 lb (last Workout A) | 55 lb (+5) |
| Barbell Row | 70 lb (last Workout A) | 75 lb (+5) |
OHP and Deadlift carry their weights into the next Workout B (Friday, May 30): OHP projects to 55 lb, Deadlift to 105 lb — again assuming today's sets are completed cleanly.
The pattern holds as long as you keep adding weight. That is the whole program.
참고 출처
- 1StrongLifts 5×5 Workout Program
- 2How to Warm Up for StrongLifts 5×5
- 3Alan Thrall — How To: Barbell Back Squat
- 4Jeff Nippard — How To Squat For Growth
- 5Alan Thrall — How to Overhead Press
- 6Mark Rippetoe — How to Overhead Press
- 7Alan Thrall — How To Deadlift (2022 Updated Guide)
- 8Jeremy Ethier — How To Deadlift (AVOID THESE MISTAKES!)
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