Back Squat
The back squat is a squat performed with the barbell loaded on the back of the athlete either in the “high-bar” or “low-bar” position. Low-Bar: Squat performed with a barbell racked across the scapula with elbows elevated and the thumb not wrapped around the bar. Hips drive back and down and the posterior chain is loaded. Bar sits over the middle of the foot and the torso leans over the ground. The lower bar position and the increased load on the hip gives the athlete an advantage in moving load by shortening the distance between the bar and the point of rotation in the hip. High-Bar: Squat performed with a barbell racked across the top of the traps at the base of the neck. With the bar higher on the back, the athlete will be more upright throughout the duration of the squat movement with the bar remaining over the top of the foot. The high bar position moves the knee forward in front of the toe placing the load on the quad and making the knee the primary mover in this squat position. During the back squat athletes will set their feet just wider than shoulder width, with their toes turned out at about 30 degrees. The athlete’s weight will be well balanced across the feet making sure to always keep the heels anchored to the ground. The hips will drive down and back, leading the movement as if the athlete were sitting down onto a bench. Knees follow the hips and track over top the toes. Knees will also drive open to open up the hip and allow for appropriate depth. The depth standard for the squat is that the crease of the hip drops below the knee (ass to ankles). At the top of the movement, athletes are required to fully open the hip. The bar should remain centered over the foot. The athlete should maintain upper body extension at all times with the chest up and the low lower lumbar arched in its natural curve. Video Resources: http://cathletics.com/exercises/videos/backSquat.mov http://www.againfaster.com/the-micd-instructor/2009/5/22/the-back-squat.html
