CSCCa Exercise Technique

Exercise Technique

Barbell Back Squat

Primary Purpose: Develop the muscles of the hips, legs and back.

Secondary Purpose: Stress the entire neuromuscular system through a synergistic summation of forces (multi-joint total body lift).

Equipment Set-up:

Using either a power rack (full rack or half rack) or a squat rack, position an empty bar at your mid to upper chest height. There should only be a 2-3 inch lift to get the bar off the rack, and you should never have to go up on your toes to get the bar off the rack.
Set up the safety bars at a height approximately 3-6 inches below your hip crease - high enough to catch the bar if you have an emergency or miss a rep but not in your way as you complete a full range of motion squat. On heavy days the safety bars should be 1-2 inches below your prescribed squat depth.

Push the Play button to watch the video. You can pause the video to study the notes and technique.

Starting Position:

Place the bar evenly across your upper back making contact with both shoulders. Avoid placing the bar too high on your back. It should never rest on your neck.
Pull your hands in on the bar so they are positioned as close to your shoulders as possible. This will help lock the bar in to your body, giving you more stability.
Make sure you get your feet and hips under the bar when taking it out of the rack. Stand it up and then take one step back.
Keep your chest high and your back arched.
Position your feet just wider than shoulder width with your toes slightly pointed out and the weight distributed evenly across your entire foot.

Push the Play button to watch the video. You can pause the video to study the notes and technique.

Procedure:

Inhale deeply and slowly descend by pushing your hips back and flexing at your hip and knee joints.
Go down until: a) on light sets - your hamstrings touch your calves, b) on heavy sets - your thighs are parallel to the ground, c) on supra-maximal sets - your hamstrings are at or near parallel.
In the ascent, make sure you drive your chest and shoulders upward and keep your back as straight as possible. If the weight is forcing you to lean over excessively lighten up the weight. Never sacrifice proper technique for lifting a heavier weight.
Hold your breath and keep a tight intra-abdominal pressure until you ascend through the sticking point, exhaling as you complete the rep.

Push the Play button to watch the video. You can pause the video to study the notes and technique.

Push the Play button to watch the video. You can pause the video to study the notes and technique.

Key Points:

Keep your head and chest up at all times and focus your eyes straight ahead or slightly upward.
Maintain a tight isometric arch in your back throughout the lift.
Keep the weight distributed across your feet and push through your heels. Don't get up on your toes.
Hold your breath in, so to create a tight core (increased intra-abdominal pressure) until you proceed through the sticking point and then exhale. Exhaling too early causes a loss in core stability.

Athlete in the videos is Strength & Conditioning Student Assistant, J.D. Skolnitsky