Over the next few months, I'm going to do a series every Tuesday on breaking down some of the movements we do in the gym, including set up, execution, finishing, and some of the cues I've found to work.
The goal is to give you some simple guidelines to continue improving these lifts and movements as well as give further instruction to my online clients.
Today is the Back Squat.
Purpose: Increase strength in the quadriceps, glutes, hamstrings, adductors, and calves.
Set Up and Taking Bar Off the Rack:
-In the rack place, stand close to the barbell, feet shoulder-width apart. Place hands on the bar just outside of shoulder wide (can vary between people depending on mobility and frame).
-Step under the barbell, pull the bar down to squeeze your shoulder blades together to create a shelf on your upper back. Screw your feet into the ground and brace your core so you are in a stable position.
-With your core braced and the bar pulled tight against your shoulders, extend your knees and lift the weight off of the rack.
The Walk Back:
-Take a short step straight back. While you're doing this, continue to keep your core stable, spine neutral, and tension through your back and shoulders.
-Step back with the opposite foot and then get into the position you will squat in (feet slightly wider than hip-width and feet turned slightly out).
Execution:
-Take in a deep breath, squeeze your glutes, screw your feet into the ground, and drive your knees out. Maintain tension through your shoulders and upper back
-Sit back your butt back, keeping your back flat and shins as vertical as possible.
-Lower to the lowest position you can control while maintaining a flat back and keeping your eye gaze looking at the ground a few feet in front of you. Try to work on getting as close to thighs parallel to the floor as possible.
-While lowering, continue to drive your knees out. At the bottom, pause for a moment while keeping the tension in your legs and core braced.
-Think to push your feet through the floor, exhale and reverse the motion back to the starting position.
Movement Finish and Racking the Barbell:
-Finish the movement by standing straight up, squeezing the glutes, and reestablishing the start position before the next repetition.
-Once you finish the given amount of repetitions, walk the bar forward, maintain tension through the body, and run the barbell into the rack before dropping it into the hooks. This will make sure you safely return the bar to the hooks.
Above is video that also gives a simple breakdown, highlighting many of the instructions and cues written.