DESCRIPTION FOR THE PERFORMANCE OF THE BACK SQUAT

View the back squat video clip

The back squat is one of the most functional exercises we as humans can perform.  It is a primitive movement involving the entire kinetic chain.  Correct technique in the squat is essential to both ensure maximum safety and effective results. 

SAFETY NOTE: The squat should ideally be performed with the aid of a squat rack and spotter or in a power cage for maximum safety.  For visual purposes, this clip was shot not using either.

Starting Position

Adjust the height of the bar to about armpit height in a power cage or squat rack.  Move your body under the bar and balance it on the base of the neck or upper middle back area with your hips and feet directly under the bar.

Grasp the bar using a pronated or overhand grip.  Your grip width and hand placement will depend on the position of the bar on the neck and upper back.  Bar position allows you to selectively shift emphasis on either the glutes and hamstrings (hip extensors) or the quadriceps (knee extensors).

Choose one of the following two positions:

For either bar position, elevate the elbows to create a ‘shelf?of the upper back and shoulder muscles for the bar to rest upon. The high elbow position also enables your arms to keep forward pressure on the bar and prevent it from sliding down your back during the exercise.

To use the high-bar position to target the knee extensors:

• Balance the bar evenly at a level above the posterior deltoids - at the base of the neck
• Grasp the bar with a closed grip - slightly wider than shoulder-width

To perform the back squat with a low-bar placement to target the hip extensors:

• Place the bar evenly on top of the posterior deltoids at the level of the middle of the trapezius
• Grasp the bar with a grip wider than shoulder-width to compensate for the lower bar position.  You may need to grip the bar very wide - find a width that suits you.

For maximum control and safety, use a closed grip (thumbs wrapped around the bar).  If this position is uncomfortable on your wrists, try an open grip (thumbs not wrapped around the bar).

To remove the bar from the rack, extend (straighten) the hips and knees to lift the bar off the support pins and carefully take a step backward.

Familiarize yourself with any space limitations of the power cage or squat rack before beginning the movement.

Position your body and feet using the following pointers:

• Your feet are spaced between hip and shoulder-width apart 
• Your toes angle slightly outward (10 to 20 ⁰ ) to allow for correct knee-toe tracking
• Your torso is erect with your shoulders back and shoulder blades pinched together - forcing your chest point up and out (This ensures the “flat back?position essential for protecting the spine during the lift).
• Your head and neck are tilted slightly backwards ?not hyperextended
• Your elbows remain elevated holding the bar in position on the ‘shelf?

Before beginning the downward movement or descent phase, take a breath and hold (this stabilizes the trunk and low back according to the “fluid ball?principle).

Downward Movement/Descent

Begin the descent by slowly allowing the hips and knees to flex (bend) at a constant rate (maintains the torso-to-floor angle) while maintaining full control of the bar ?you may try visualizing the knees “buckling?in a controlled manner directly underneath you.

Maintain the flat back position and high elbow position and do not lean forward or allow the upper back to round during the descent as this imposes large loads on the spine and may cause injury.

Focus your eyes ahead or slightly above horizontal and with your head slightly tilted back ?this also helps to maintain the flat back position. (Avoid focusing your eyes too high as will cause the neck to hyperextend).

Your body weight should be balanced between the mid-foot and heel; avoid allowing your heels to rise off the floor

Continue descending until:

• Your thighs are parallel to the floor* (see comment at the end of this description)
• Your trunk and upper back begin flex forward or round
• Your heels come off the floor

NOTE: Your lower body joint and spinal flexibility will determine how deep you can squat.

Keep your body tight and the bar controlled, maintain the flat back position; do not relax the torso at the bottom of the movement

Make sure not to accelerate the bar or bounce at the bottom of the descent

At the bottom of the downward movement, the back of your head should be approximately in line with the back of your heels and when viewed from the side (video), your torso should be approximately parallel to your shin angle.

Continue holding your breath; however avoid performing a Valsalva Maneuver unless you are an experienced lifter attempting a maximal lift. (A Valsalva maneuver is a forced exhalation against a closed glottis to increase intraabdominal pressure and torque, and can greatly increase blood pressure while simultaneously reducing blood return to the heart).

Upward Movement/Ascent

In a controlled motion, raise the bar forcefully by extending the hips and knees at a constant rate (maintains the torso-to-floor angle) - concentrate on “pressing with your legs?away from the earth

Ensure your back remains flat, your arms tight, head slightly tilted back and your gaze focused slightly above horizontal.

Again it is crucial you do not lean forward or allow your upper back to round as the bar is raised to prevent undue strain on your spine and soft tissue.

Press through your whole foot with your center of mass evenly balanced between your forefoot and heels to ensure they remain in contact with the floor.

Your hips should be directly under the bar; do not allow your center of mass to move toward the balls of the feet and toes, as this too will impose large torque forces on the low back.

Make sure your knees track directly over your feet; do not allow the knees to move inwards or outward as they extend

Continue extending the joints of your lower body and spine at a consistent rate until you achieve the starting standing position

Continue holding your breath through the sticking point, exhale and breathe normally until the next repetition and repeat

When you have completed your set, walk slowly forward and carefully return the bar to the support pins of the rack or cage.

PROFESSIONAL COMMENT:  Whether to perform deep squatting is a source of contention of many strength and conditioning professionals as it inevitably involves extending the knee-toe line, imposing higher shear and torque forces on the knees. 

We at B.O.S.S. Fitness encourage deep squatting (as does the NSCA) as this promotes optimal lower body flexibility and strongly recruits the gluteus maximus muscle.  Your lower body and spinal flexibility may not allow you to attain parallel thigh position or you may choose to only perform a “partial squat?where your knees remain in line with the toes and your knee-hip angle at approximately 75 ⁰.