It’s Technique Tuesday where we talk about a movement we’re doing tomorrow, WHY we’re doing it, and other fun facts and tips about it!
Movement: Back Squat
Description: Start with the bar resting in the “back rack” position on the trap muscles just below the neck. Squat down until hip crease is below the top of the knee and return to standing to complete the rep.
Primary Movement Pattern:
Physical Skills Developed: Strength, Balance, Flexibility
Tips, Tricks, and Fun Facts:
The back squat is one of the most fundamental and important movement patterns that we use in real life every time we sit down and get back up. The back squat develops strength in the glutes, hamstrings, calves, quadriceps, and the core muscles in the lower back and abs. It is one of the most essential movements for stability and athletic performance, not to mention aesthetics.
Newer athletes will start by mastering the air squat to below parallel depth before adding weight with the back squat.
Setup:
- Start with the bar resting on the traps, stabilizing on each side with the hands. Stance slightly wider than hip width.
Initiation:
- Start by shifting the hips back
- Squat down until the hip crease is below the top of the knee while maintaining 3 points of performance: chest upright, weight balanced on the middle foot, knees tracking over the toes.
- Stand up to full knee and hip extension while maintaining the same 3 points of performance
Common faults:
- Initiating the movement with knee bend instead of hip shift. This results in weight shifting forward and heels coming off the ground.
- Chest falling forward. This can happen on the way down in an effort to hit depth, or on the way up as the hips shoot up first. The result is a bad position with more strain on the lower back.
Check out our social media for the slow motion video with commentary and have one of our coaches check your technique tomorrow!
Dean