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Bar Patterns: Back Squat

Written by Team Summit on . Posted in strength training.

Bar Patterns: Back Squat

Grasp the bar about 3-4 inches wider than you use in your clean grip. Your hands should be just a little wider apart than your shoulder width. You do not want to hold the bar with a wide grip, this will cause an internal rotation of your shoulders and loss of an upright posture as you lower into the squat. Place the bar on your upper back so it is resting on your trapezius muscles as they are retracted back very tightly. You should not have the bar in contact with any vertebrae as it rests on your upper back. The shoulder retraction contracts your trapezius muscles so they “hide” your spine under the muscles resulting in the bar resting on tissue rather than bone. Next, take a stance that is slightly wider than your hips and be sure your toes are slightly turned out in a duck stance. I realize there is a lot of discussion in modern fitness pertaining to squatting with the toes straight vs slightly turned out. The purpose of squatting with the toes straight is to determine if there are any mobility issues with an athlete that must be addressed and should be done with bodyweight squatting only. As you begin to add any load, such as an empty bar or more, the toes should be turned out slightly to help involve your adductors in the squatting movements as well as help you maintain an upright posture with a neutral spine when you squat deep. Tighten your belly muscles as tight as possible as you begin your descent by moving your hips behind your heals and bending at both your hips and knees. It is very important to have the bottom of your entire foot maintain contact with the floor (especially your heals) throughout this exercise. As you lower into the squat keep an upright posture so your sternum points across the room and keep your elbows directly beneath the bar (this will also help you maintain an upright posture). Full depth is achieved when your knees are bent as much as possible without losing the arch in your back. Keep your belly muscles as tight as possible at this point in the lift. Once you have hit the bottom of the squat stand back up by driving your legs into the ground and thinking of these 3 key points in order:

  1. Drive your knees apart (keeping them over your ankles)

  2. Lift your chest up (keep your chin level to the floor)

  3. Drive your hips forward (so they return to a point between your feet and shoulders)