These days, there are so many different tools available to us to help us perform each exercise. Free weights, cable machines, kettlebells, resistance bands, to name a few. And with each tool comes different factors to consider in order to do the exercise correctly.
The 'Form Breakdown' series will focus on one exercise at a time and break down the way they should be performed for maximal results. In this article, we will be focusing on the barbell back squat.
Why choose the barbell back squat?
Squatting is one of the 7 primary functional patterns we perform the most in our daily lives. As such, it is a pattern that should feature in any good workout programme.
All versions of the squat are considered a compound exercise – an exercise that works multiple joints and muscles throughout each repetition. Compound exercises are great ways to both build muscle and lose weight due to the amount of muscles being worked at once.
In a barbell back squat, the primary muscle group being worked are the leg muscles, namely the quadriceps and hamstrings (front and back thigh muscles, respectively), and the glutes. However, the movement is actually a whole body exercise, requiring a strong core to remain upright throughout the movement, and strong back muscles to keep the bar stable.
The keys to a good barbell back squat
Brace your core – particularly at higher weights, bracing your core is essential for reducing the risk of injury. Bracing involves breathing downwards into your stomach and holding your breath throughout each rep, tensing your core muscles simultaneously. Think of it like filling a can with water: it's much harder to crush the can when it's full vs when it's empty – that's exactly the effect we want to create!
Push through your mid-foot, NOT your heels – the cue to push through your heels is more for people who struggle to keep their heels on the ground during a squat. However, unless you have issues with your calf muscles or simply don't want to train them, pushing through your mid-foot recruits your calf muscles into the exercise, making for a more stable base
Keep your back tight – without a tight back, the bar is more likely to start moving with the more reps you do. If the bar is in the right place, your back muscles will naturally feel retracted and the bar stable, however, for higher weights, you will need to start actively pulling the bar back and down to keep the bar from moving
Keep a neutral spine and head position – another cue likely created to help people complete the movement is to 'keep your chin up'. Unfortunately doing so places a lot of unnecessary stress on your neck. Instead, you should retain a neutral spine and head position throughout, meaning they should be in the same position at the bottom of a squat as they would be when standing upright
Your knees CAN drift over your toes – one cue you'll likely hear a lot of is to 'sit back' into a squat. When doing this, the lower leg bones remain roughly at a right angle to the floor and, presumably, moving away from this position became a sign of bad form. However, the distance your knee travels forward will vary on your own physical dimensions. For people with long femurs (thigh bones), their knees will travel much further forward than someone with short femurs. As long as they don't go so far forward that your heels are coming off the ground, your knees can drift over your toes. An alternative (and in my opinion, better) cue is for your knees to travel forward at the same angle as your feet
Breaking down the barbell back squat
The way we perform all exercises is impacted by our individual proportions and leverages.
This is particularly true for the barbell back squat for which hip, knee and ankle mobility greatly impact our motion. The below steps are general guidelines for completing a squat, but don't be afraid to experiment with slightly different stance widths, foot angles and bar positions until you find what is most comfortable for you.
Step 1: Place your feet around shoulder width, or slightly wider than shoulder width, apart. Angle your toes slightly outwards
Step 2: Place your middle finger of each hand at roughly the distance of the smooth rings on the bar (if you're bar doesn't have smooth rings, aim for roughly 10 inches away from each shoulder)
Step 3: Bring your head under the bar and your shoulders or upper back up into the bar. Find a comfortable place for the bar to rest. Adjust your hand position if needed until the bar feels stable
Step 4: Brace your core (imagine you're gearing up for someone to punch you in the stomach)
Step 5: Unrack the bar by locking out your hips, not going on tiptoes (the former places unnecessary pressure on the lower back) and take a few steps back and away from the rack
Step 6: Brace your core again before breaking at the hips and knees simultaneously
Step 7: Keep travelling downwards until you reach your desired depth (for a normal squat, your femur should at least be parallel with the floor)
Step 8: Drive through your mid-foot and hips to bring yourself back up to a standing position
Disclaimer: I am not a doctor or medical professional. The information I provide on this website is based on my personal experience and my experience as a Personal Trainer. Use of this information is strictly at your own risk. In addition, the information provided on this website is not intended to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice, or delay in seeking it, because of something you have read on this website. Never rely on information on this website in place of seeking professional medical advice.
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