The Back Squat

Abstract

The back squat is a well-researched and widely used exercise to enhance fundamental movement competency that creates a foundation for optimal mechanical strategies during a broad range of activities. The primary commentary introduced the Back Squat Assessment (BSA): a criterion based assessment of the back squat that delineates 30 potentially observable functional deficits. This follow-up commentary provides a targeted system of training cues and exercises to supplement the BSA to guide corrective intervention. We propose a criterion driven approach to corrective exercise that can support practitioners in their goal to help individuals achieve movement competency in the back squat.

The Barbell Back Squat Exercise

“…com/FIT/A314). Clients with a history of shoulder, back, or knee pain who have been medically cleared to do resistance exercise can either perform the back squat with a safety bar or do front squats (3,4,9,10,18,26,30,(39)(40)(41). A comparatively more upright trunk position during front and safety bar squats versus back squats has been reported (4,9,10,40,41).…”

“…All repetitions begin and end in this position. Common errors include placing the bar too low or too high for efficient and safe bar liftoff and replacement or racking in the safety supports or rack; arching (hyperextending) or rounding the low back; dropping the arms, elbows, and chest; placing the hands too close together; looking up at the ceiling or down at the floor; and setting the adjustable safety racks too low (3,5,18). Verbal teaching cues for this stage of the exercise include: “fill the chest up with air,” “look straight ahead,” “keep the torso upright and tight,” “rest the bar across the shoulders,” “hold the chest up,” “squeeze the shoulder blades together,” “forcefully straighten the hips and knees,” and “step back with control” (3,18).…”

“…Lower shearing and compression forces in the lumbar spine and knee joints, respectively, greater quadriceps activity, and a more upright trunk position have been observed during high-bar back squats and front squats compared with low-bar back squats (9,10,31,32). Heavier lifting capability, greater hip and lumbar spine flexion, lumbar spine shear forces, and greater hip and low back extensor muscle activity have been reported during the low-bar back squat compared with the high-bar back squat and front squat exercises (2–4,9–11,18,31,32). A speed of 1 to 3 seconds is appropriate (34).…”

“…While rhythmically exhaling through the mouth as the bar passes the mechanical “sticking point,” the hips, knees, and ankles forcefully extend and the trunk, barbell, and body return to the standing or setup position (2,3,5,18). The “sticking point” is the range during the upward recovery phase where the hip moment is large and gluteal and hamstring muscle activity and mechanical advantage are low (35,36).…”

“…Proper alignment and technique should be mastered before loading the bar. Verbal teaching cues include “keep the chest up,” “squeeze the shoulder blades together,” “look straight ahead,” “keep hips and knees apart,” “push through the ground with the heels and toes at the same time,” and “exhale through the sticking point.” Common errors include rounding the mid and/or low back, bending forward at the waist, raising the heels off the ground, looking down at the floor or up at the ceiling, extending/straightening the knees before instead of together with the shoulders and hips, letting the knees move inward (hip adduction), and breath holding throughout the exercise (2,3,5,11,18,19). Figure 8 depicts the upward recovery phase of the rear barbell squat exercise.…”