Learn how to Barbell Back Squat
If you want to get the most out of your lower body, you need to barbell back squat. It’s by far the most beneficial exercise when it comes to creating ground reaction forces with the floor and overall power too.
This transfers so great into jumps, hops, explosion and also even to prevent injuries in the knees and lower body.
But maybe you just don’t know how to get started on this rack, and what may look like some sort of decapitation machine? Don’t you stress - we got you covered.
Here is our complete 5 step guide into helping you get comfortable in the Barbell Back Squat!
If you prefer to WATCH and learn instead; check out our playlist on YouTube at the bottom of this blog post!
Step 1. Rack Height
All rack heights will be changed different, and it always depends on what model and design the equipment is. As a rule of thumb when it comes to learning to get the barbell back squat, we want to have the barbell approximately shoulder height and possibly as low as the sternum of your chest.
This helps you avoid any dangerous situations when unracking and clipping the racks.
Step 2. Stance of Feet & Walk Out
The stance of your will determine how low you can go, what muscles work and also the comfort it has on your lower back and legs.
Be sure to know what width to have and where you are. As a rule of thumb - it is shoulder width apart for males and hip width apart for females with toes slightly out. Once again - this is dependent on your flexibility and also your comfort levels.
Step 3. Tempo of the Squat
As ALWAYS - you should move with intent!
Nothing happens by accident, so even if you are moving to rehabilitate, build muscle or power - you need to make sure you’re pushing your feet into the floor with 100% effort!
If you go too slow, you may put yourself into an odd position, and even if you drop too fast - you’re going to be free falling or what I like to call - dive bombing. Don’t do this - especially for safety’s sake.
Find the tempo, but you’re always going to be pushing upwards faster than you go down into the eccentric.
Step 4. Bar Positioning
There are several types of bar positions when it comes to squatting, and the two most obvious ones are the high bar squat and the low bar squat.
Now in theory, the high bar squat will be easier and allow more quad development and an upright position.
The low bar position sits lower, and closer towards the shoulder blades. This puts the bar down toward the lower back and has more stabilisation going upward and in theory allows more weigh to be pushed.
If you’re starting out or using strength training as a method to get stronger and powerful for sports - I highly recommend going with the high bar squat for less struggle and also more quad recruitment.
For low bar squats - I highly recommend this for powerlifting and strength based sports where maximal weight is desired.
In saying this, with my history as a powerlifting coach - either one still works and is better than no squatting at all!.
Step 5. Depth of the Squat
Last but not least, the depth of the squat!
This is greatly effected by flexibility of the hips and ankles and can be fixed with stretching. The three stretches we recommend are below:
1) Ankle Dorsiflexion Stretch: Get the heel down and push that knee forward! You’ll feel the stretch in the Achilles tendon area. It’s gooooood!
2) Hip Adductors: Lie down, legs out and hold your feet like you are squatting. The act of gravity will push the hips open and allow for a deeper squat.
Tip: For those who are daring, add a band around the hips and get extra stretch going!
3) Squat, Squat and Squat!
Sometimes the best stretch for the squat is to actually squat! Add some weight, hold the bottom and if you need to, hold something for support. The more you do, the better your joints and tissues will get used to the positions required!
If you ever need help and support in your training, programming and performance, don’t be afraid to contact Momentum Active Remedy for a consultation. We have a team of University Qualified Exercise Physiologists and high quality Personal Trainers that can provide you with the support you need to achieve your goals.
Call us on 0423 568 356, email sean@momentumactiveremedies.com or book online on www.momentum-active.com to book yourself in!
Remember, #MomentumIsKey. You just need to get started.
If you prefer to WATCH and learn instead; check out our playlist on YouTube below!
Sean Koh
Exercise Physiologist, Exercise Scientist, Personal Trainer & Strength Coach
Post Graduate Diploma (Exercise Physiology) & B.Sc. (Exercise, Sports & Rehabilitation)