We kicked off a video series on SQUATS and we're back with the second progression describing a proper barbell BACK SQUAT. If you missed our AIR SQUAT video, please watch that first as it sets the foundation for most squatting movements. Whether you are trying to build muscle or add strength, the proper squat technique will ensure that you are getting the most out of the movement while keeping your body safe and strong.
There is no one way to properly squat and, as with all movements, anatomy and mobility can have an important impact on what a back squat looks like. Positions for hand, torso, foot and bar positioning will vary by person. One of our Coaches can work with you to help find a most ideal position for your current state, squatting efficiently and moving in a way to earn you the results you are working to achieve. Now, let's take a look at our BACK SQUATS.
Step by Step
Set your hands. Hand placement will be different for everyone depending on mobility. You are trying to find a hand placement that will help you keep your back tight. Line up your hands evenly on the barbell and maintain a straight wrist position.
Bring yourself under the bar. With your hands evenly placed on the bar bring your body underneath making sure you are staying centered on the bar.
Bar placement. Whether in high- or low-bar position, find the spot on your upper back where the bar feels most natural and supported.
Get your back tight. Push your chest out while squeezing your shoulder blades back to get your back as tight as possible, maintaining tension throughout the lift.
Breath and lift. Take a big breath in through your mouth and down to stomach, then stand the bar up off the rack.
Step back. Take a step away from the rack and set your feet in your squat stance (about shoulder width apart, toes slightly rotated outward). Engage your feet tight against the floor for tension and stability.
Big belly breath. Take a deep breath in through your stomach to stabilize your mid-line core.
Push hips back then down. Push your hips back then down, dropping your hips toward the ground. While this is happening push your knees outward.
Hip crease below knee. The bottom of the squat is found where your hip crease descends just below the top of your knees. While at the bottom keep your hips pushed back to avoid your tailbone tucking underneath you (known as a "butt wink"), putting you in a position that could injure yourself.
Drive upward and squeeze your butt. Pushing through your foot arch and heel of your foot, drive your body upward. Chest should maintain its upright and open position as you ascend. Using the big breath, maintain tension during this drive.
Keep elbows pushed forward. While driving up, keep pushing your elbows forward keeping them vertical under the bar.
Squeeze your butt and rack. Once you have reached a standing position squeeze your butt to make sure you hips are forward and stable, then step back into the rack. When racking keep your eyes forward and hit the back of the rack then drop down to the rack.