Integrated Approach to Correcting the High-Bar Back Squat From “Excessive Forward Leaning”

Abstract

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Effects of barbell back squat stance width on sagittal and frontal hip and knee kinetics

“…Wide squat positions were practiced with a wall drill. The wall was used as a coaching tool so that participants could practice posterior displacement of the hips while maintaining an upright trunk position . Our goal was that the trunk angle would be similar to the narrow position; therefore, the wall functioned as a practical external cue to avoid excessive forward lean.…”

“…The wall was used as a coaching tool so that participants could practice posterior displacement of the hips while maintaining an upright trunk position. 13 Our goal was that the trunk angle would be similar to the narrow position; therefore, the wall functioned as a practical external cue to avoid excessive forward lean. Width was increased until participants could comfortably shift their weight toward their heels and achieve close-to-vertical shin positioning.…”

Safety Squat Bar Squat Technique and Biomechanics-Driven Programming

“…When viewing the athlete from the side, the practitioner should visually monitor the alignment of body segments and the position of the load relative to the base of support. Optimal squat form has been described as dynamic body alignment that maintains the trunk and lower leg segments approximately parallel to one another in the sagittal plane (7,78). Throughout the entire lift, the sleeves of the barbell should be maintained above the foot.…”

“…Squat errors may result from poor understanding, poor motor planning, or poor motor execution (7). Many errors may be resolved by improved instruction or provision of feedback and cueing (7,21,48).…”

Reverse Engineering in Strength and Conditioning: Applications to Agility Training

“…Furthermore, if ankle mobility is considered the primary factor in this movement fault, then split squats with a short stance may be the primary choice, as this exercise will increase strength while encouraging the knee to move in advance of the toe, and thus simultaneously driving improvements in ankle mobility under load. Similarly, an athlete who exhibits a knee-dominant squat pattern that is deemed excessive may benefit from box squats, providing them with physical cues to “sit back” and use their hips better during squatting (7). Equally, understanding joint loading across each variation may determine that the front squat, which preferentially loads the knee extensors (38), is currently not best suited to this athlete.…”