Kevin McKinnon & Zac Bodell The Back Squat Kevin McKinnon & Zac Bodell

Technique Begin by grasping the bar with a pronated grip. Step under the bar, and place the bar either on your upper back (high position) or across your posterior deltoid (low position), and lift your elbows to create a “shelf” Hold your chest out, keep your back straight, and remove the bar from the rack. Position your feet approximately shoulder width, with your toes pointed slightly outward. Begin the repetition by slowly flexing at the knees and hips, while keeping your back flat and chest out. Continue to lower until your thighs are parallel with the floor, while keeping your heels on the ground. Once you are at parallel, extend your knees and hips back to the beginning position, if your set is complete, re-rack the bar.

Spotting Procedure To properly spot a person performing the squat, you must… Have two people, one standing on each end of the bar. Grab the bar by cupping hands with your palms facing up. Assist athlete with lifting the bar off the rack, and releasing the bar smoothly. Hold your hands slightly below the bar (2-3 in), and move (squat) as the bar moves. Assist with placing the bar back on the rack when the set is complete.

Major Muscles Involved Gluteus Maximus - (Hip extension) Hamstrings – (Hip extension) Quadriceps - (Knee extension)

Variations Front Squat – bar placed across anterior deltoid. Box Squat – squat down until you reach a box/bench. One-leg Squat – squat using only one leg at a time. Jump Squat – squat down and jump up off the ground.

What to avoid Back squats should be avoided by anyone recovering from a back or knee injury. Avoid deviation from proper technique by leaning back forward instead of bending knees, this can cause serious injury. Squats should be performed with a spotter or instructed by a proper strength and conditioning personnel.