We will be looking at the Back Squat with a high bar position while driving our elbows forward. Like the front squat, when racking out of the bar, you will want to be well under the bar with our heels underneath the bar and securing the bar onto our back in a high position. Some do opt for a low bar position, however this does take a bit more experience and can result in an excessive forward lean, so for the purposes of this article, we will stick to the high bar position up on the top of the traps.
Have your feet shoulder width apart and facing forwards or slightly out. Side view of starting position below.
Back view of starting position below.
Starting the movement, we want to aim to keep our heels on the ground for the duration of the squat with our but going back first and knees not going over our toes. We do want to track our knees in line with our feet for the duration of the lift, so if your feet are pointing outwards, you will have to continually drive outwards.
In the bottom position below, your depth will depend on your ability and may also depend on what you are training for. An Olympic weightlifter will have to train deep squats whereas someone with a knee condition or injury may not be able to squat as deep. Some different Powerlifting and Fitness competitions will call for a specific depth such as hip crease at the top surface of the legs are below the top of the knees.
Stand Standing back up to complete the squat, it is important that during this movement you keep looking forward and maintain your torso to be as upright as possible.
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