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Back Squat

LIFT: BACK SQUAT

FOCUS / PURPOSE: DEVELOP QUADRICEPS, GLUTEALS, THIGH ADDUCTORS, AND HAMSTRINGS

EQUIPMENT: STRAIGHT BAR AND PLATES

TECHNIQUE
1. The bar should be placed on the racks at the height of the chest.
2. Position hands on the bar slightly wider than shoulder-width.
3. Position bar comfortably on the shoulders in one of two positions.
a. Across the top of the shoulders at the base of the neck.
b. One inch below the top of the shoulders across the traps.
4. Pull the shoulder blades together tightly.
5. Hips are in vertical alignment with the shoulders.
6. Lift bar out of rack by extending the knees.
7. Step backwards using as few steps as possible.
8. Position feet so they are parallel, with toes pointed out slightly.
9. The heels should be slightly wider than the hips.
10. Focus eyes directly ahead on the wall with the head slightly up.
11. Take a deep breath and hold it.
12. Slowly lower the bar under control by bending at the hips and knees.
13. Keep the knees pointed out in alignment with the feet.
14. The instant the thighs are parallel to the ground explode out of the bottom position.
15. Keep the back flat and shoulder blades drawn together.
16. Keep your weight back on your heels.
17. Do not throw the head back.
18. Exhale your breath as you near the completion of the lift.
19. Complete the squat by fully extending the knees and hips.

COACHING POINTS
1. Make sure the bar is in a good solid position on the shoulders by pulling the shoulder blades together tightly.
2. The closer you position your hands together on the bar, the tighter the shoulder blades can be pulled together.
3. Control is the most important factor.
4. Keep the shoulder blades together.
5. Pick out a spot on the wall in front of you.
6. Squat inside the rack. Otherwise, use two or three spotters.
7. Flex the knees and hips.

BACK SQUAT WORKOUT

1. Base Phase – 3 sets of 10 repetitions. On Friday you need to burn-out on your last set.
2. Development Phase – 3 sets of 5 repetitions. On Friday you need to burn-out on your last set.
3. Peak Phase – 3 sets. On Friday you need to burn-out on your last set.
Set 1: 4 reps
Set 2: 3 reps
Set 3: 2 reps

Click here for video showing how to properly perform the back squat.