The Back Squat

Abstract

Fundamental movement competency is essential for participation in physical activity and for mitigating the risk of injury, which are both key elements of health throughout life. The squat movement pattern is arguably one of the most primal and critical fundamental movements necessary to improve sport performance, to reduce injury risk and to support lifelong physical activity. Based on current evidence, this first (1 of 2) report deconstructs the technical performance of the back squat as a foundation training exercise and presents a novel dynamic screening tool that incorporates identification techniques for functional deficits that limit squat performance and injury resilience. The follow-up report will outline targeted corrective methodology for each of the functional deficits presented in the assessment tool.

The Back Squat

“…(22) The use of systematic analyses may help guide practitioners as they identify the underlying biomechanical or neuromuscular deficits responsible for poor back squat performance. (22) Once deficits have been identified, or are reasonably suspected, targeted corrective interventions can be implemented to begin to ameliorate functional deficiencies.…”

“…Instruction for the back squat must be clear, concise and age-appropriate (refer to Part 1 for script). (22, 23) If an athlete continues to demonstrate incorrect back squat technique, the practitioner should attempt to re-emphasize the instructions and/or provide a visual demonstration of desired movement (e.g., instructor demonstration, peer observation, video analysis). If performance remains hindered, the practitioner is encouraged to then use corrective cueing in an attempt to improve technique.…”

“…(18) The back squat can function as both a fundamental training exercise and a screening tool to identify and correct functional deficits. (22) Specifically, we have previously outlined ideal back squat technique with 10 position and movement criteria and pinpointed 30 functional deficits that can be identified with the Back Squat Assessment (BSA). (22) The purpose of this follow-up commentary is to provide corrective strategies for each biomechanical deficit criteria.…”

“…(22) Specifically, we have previously outlined ideal back squat technique with 10 position and movement criteria and pinpointed 30 functional deficits that can be identified with the Back Squat Assessment (BSA). (22) The purpose of this follow-up commentary is to provide corrective strategies for each biomechanical deficit criteria. (22) The following proposed exercises to supplement the BSA, inclusive of corrective cues, are designed to be effective training tools to enhance the delivery of back squat exercise instruction by practitioners.…”

“…(22) The purpose of this follow-up commentary is to provide corrective strategies for each biomechanical deficit criteria. (22) The following proposed exercises to supplement the BSA, inclusive of corrective cues, are designed to be effective training tools to enhance the delivery of back squat exercise instruction by practitioners. It is hopeful that these proposed tools will result in improved physical health and ability for individuals of all training levels through deficit correction and optimal technique acquisition of the back squat.…”