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Writer's pictureCoach Dave

Mastering the Barbell Back Squat

Updated: Sep 29

Unleash Your Athletic Potential

If there's one exercise that stands as the cornerstone of strength training, it's the barbell back squat. This powerhouse movement doesn't just target your quadriceps, thigh adductors, gluteus maximus, and hamstrings; it challenges the very essence of your athleticism.


Starting Strong: Perfecting Your Setup

The barbell back squat begins with a solid foundation. Position yourself beneath the bar, ensuring it sits comfortably across the centre of your shoulders. Take a moment to inhale deeply, expanding your lungs, and stand tall with a chest full of air. Common mistakes, like misaligning your body or neglecting breath control, can hamper your setup – a crucial precursor to a successful squat.


Grip and Placement: Fine-Tuning the Basics

Gripping the bar demands a closed, pronated grip for all athletes. Tailor your grip width to your height – taller athletes veer towards a wider grip, engaging the back muscles effectively. The ongoing debate between high-bar and low-bar squatting boils down to force distribution at the knees and hips. Whether high or low, mastering the bar placement minimizes pitfalls like leaning forward or the bar rolling down.


Head, Eyes, and Stance: Eyes Forward, Firm Foundation

Keep your head and eyes forward, maintaining a natural position that aligns the cervical spine. Your stance – narrow, medium, or wide –will vary which muscles you target. Your stance can also be influenced by your level of mobility. Avoid common mistakes like inward-pointing toes to discover the stance that works best for you.


Core Stability and Breathing: The Power Within

Engaging the core is your ticket to squatting success. Strong abdominal muscles, especially the obliques, maintain torso stability throughout the squat. The key lifts both enhance and require a strong core foundation. Be sure to develop well-rounded core strength. Strategic breathing, synchronized with your squat rhythm, is the glue that holds everything together. Inhale deeply, exhale strategically, and conquer each repetition - helping you to brace the core.


Torso Talk and Controlled Descent: The Perfect Downbeat

Maintaining a torso angle between 35 and 45 degrees from vertical is your guideline - this will vary depending on limb and torso length. As you descend, push those hips back, flex the knees, and ensure a slow, controlled motion. Common mistakes, like uneven shin positions or a rounded back, can disrupt your descent.


Triumphant Ascent: Rise to the Occasion

The ascent phase seals the deal. Drive your feet into the floor, raise hips and shoulders simultaneously, and maintain proper head and eye positions. Avoid bouncing, raising hips too quickly, or shifting weight to the toes.


In conclusion, the barbell back squat isn't just about building leg strength; it's about sculpting an athletic foundation. Every athlete's squat journey is unique, influenced by body types, leg lengths, and ankle flexibility. Embrace the nuances, correct the errors, and relish the journey toward a squat that not only builds strength but also safeguards against potential pitfalls. Squats aren't "bad for your knees" – when done correctly, they are a testament to the incredible capabilities of your body. So, gear up, focus on your form, and let the squats transform your athletic prowess!


If you are eager to explore how working with a strength and conditioning coach can help transform your performance contact Coach Dave at +61426205277 or dave@masterscoaching.com.au





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