The Barbell Back Squat

The barbell back squat can increase muscular strength, power, and endurance for the lower body depending on how the intensity, repetition scheme, rest periods, and execution of the movement is modified. The BBS is one of the most popular and studied exercises in the health and fitness world. Though this is one of the most popular and utilized exercise, there are arguments on the proper technique, depth, and internal/ external forces for the BBS. Exercises that employ the squatting motion are often employed for the strength and conditioning of athletes. However, the benefits of squatting are not limited to the competitive athlete, but can be used in the general population, as well as rehabilitation settings.

Set-up and Coaching Points 

–  Place the barbell on the upper back /top of the shoulder blades, well below the neck while holding the spine in rigid extension.  The compressive force of the bar is dissipated best in this slightly “arched” posture.

– Rotate the elbows upward, to trap the bar between your hands and upper back.  This will also put the pecs and anterior shoulders into a stretched position, making thoracic spine extension easier.

–  Assume a shoulder width stance with feet turned no more than 10-15 degrees outward.  When I first began to write down everything I wanted to cover for this point it turned out to be two pages long.  So, instead of trying to whittle it down to a bullet point, I’ve turned it into its own post.  Look for it on the site in a day or two.

–  Squat down by pushing your hips back until they are below the level of the knee joint.  Maintain approximately a 45-degree angle of the spine throughout.  The angle will vary a bit based on height and torso length, but it should remain approximately 45-degrees.

–  Drive the knees out and away from each other, keeping the shins perpendicular to the floor.  This will help to create stabilizing torque on the hip and protect the knees.  For as long as I can remember, the cue was always to keep your knees behind the line of the toes, although some new research coming out has begun to suggest that a certain degree of forward movement is normal.

The Box Squat

The box squat is a variation of the back squat in which you sit onto a box or bench set-up approximately one foot behind you.  First popularized by Louie Simmons, owner of Westside Barbell in the late 1960’s, the box squat is useful for emphasizing hamstring and adductor recruitment and teaching newbie squatters to “sit back” properly at the bottom of the squat.

Set-up and Coaching Points 

–  The basic set-up for the bar, spine and foot position are the same as the back squat.

–  Initiate the descent by pushing the hips down and back, reaching for the bench behind you.  The box height should be set between 1-inch above parallel to 1-inch below parallel, depending on your flexibility.

–  Sit all of your weight back onto the bench, bringing the motion to a complete stop.  Do not relax your back in this position, keep everything tight.

–  Shins should be able to go past a perpendicular angle to the floor (approximately 100 degrees).

–  Without bouncing, explode the weight up and off of the bench using your hips, glutes and hamstrings.

–  Some coaches will cue their athletes to sit all the weight onto the bench and bring their feet completely up and off the ground.  This is a more advanced move and shouldn’t be attempted by most beginners.

The Front Squat

The front squat is yet another variation of the squat exercise in which you hold the barbell on the anterior shoulder, in front of your body.  The bar placement forces a more acute spine angle to keep the bar stable.  This serves to target the quadriceps and back extension musculature to a greater degree.  The hamstrings and glutes are active in this position, but their contribution to the exercise is minimal.  The front squat is regarded by many coaches as a more “back friendly” version of the squat, although I think the jury is still out on this one.

Set-up and Coaching Points

–  Place the barbell on the front of your shoulders, keeping your hands open and only the tips of your fingers around the bar.  The elbows should be pointed up.  This position requires a large degree of shoulder rotation and wrist flexibility that is often difficult for beginners.

–  The bar should balance on your upper chest/shoulder with minimal involvement of the hands.

–  Foot and knee position is the same as in the back squat.

–  As you descend into the movement your hips should travel more straight down rather than back.

–  Determining the “bottom” of the movement should be easy because the hamstrings and calves will come into contact with each other.

–  As you push the weight up, focus on lifting your chest and driving your elbows towards the ceiling

The Goblet Squat

The goblet squat is probably the best exercise for beginners to learn proper squat technique.  It is usually performed with a kettle bell, but you can also use a dumbbell. This variation comes from veteran strength and conditioning coach Dan John.

Set-up and Coaching Points

–  Grip a kettle bell by the horns (the part of the handle right above where it meets the bell), holding it with both hands against your chest underneath your chin.

–  Keep your elbows pointed down toward the floor.

–  Your stance should be slightly wider than shoulder width.

–  Squat down to a position where your elbows are as low as your knees.

–  At the bottom, flare your elbows out until they hit the inner surface of your knee.  From there, use your arms to forcefully drive the knees outward, while keeping the back arched and the chest up.

–  Release the elbows and finish the movement by push through the heels to lift your body back to the top.