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The Back Squat

The Back Squat. Kevin McKinnon & Zac Bodell. Technique. Begin by grasping the bar with a pronated grip. Step under the bar, and place the bar either on your upper back (high position) or across your posterior deltoid (low position), and lift your elbows to create a “shelf”

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The Back Squat

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  1. The Back Squat Kevin McKinnon & ZacBodell

  2. Technique • Begin by grasping the bar with a pronated grip. • Step under the bar, and place the bar either on your upper back (high position) or across your posterior deltoid (low position), and lift your elbows to create a “shelf” • Hold your chest out, keep your back straight, and remove the bar from the rack. • Position your feet approximately shoulder width, with your toes pointed slightly outward. • Begin the repetition by slowly flexing at the knees and hips, while keeping your back flat and chest out. • Continue to lower until your thighs are parallel with the floor, while keeping your heels on the ground. • Once you are at parallel, extend your knees and hips back to the beginning position, if your set is complete, re-rack the bar.

  3. Spotting Procedure • To properly spot a person performing the squat, you must… • Have two people, one standing on each end of the bar. • Grab the bar by cupping hands with your palms facing up. • Assist athlete with lifting the bar off the rack, and releasing the bar smoothly. • Hold your hands slightly below the bar (2-3 in), and move (squat) as the bar moves. • Assist with placing the bar back on the rack when the set is complete.

  4. Major Muscles Involved • Gluteus Maximus - (Hip extension) • Hamstrings – (Hip extension) • Quadriceps - (Knee extension)

  5. Variations • Front Squat – bar placed across anterior deltoid. • Box Squat – squat down until you reach a box/bench. • One-leg Squat – squat using only one leg at a time. • Jump Squat – squat down and jump up off the ground.

  6. What to avoid • Back squats should be avoided by anyone recovering from a back or knee injury. • Avoid deviation from proper technique by leaning back forward instead of bending knees, this can cause serious injury. • Squats should be performed with a spotter or instructed by a proper strength and conditioning personnel.

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