We will be looking at the Back Squat with a high bar position and elbows forward.
Like the front squat, when racking out of the bar, you will want to be well under the bar with heels underneath the bar. Secure the bar onto the back in a high position. Some people 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 which is up on the top of the traps.
Have your feet shoulder width apart and facing forwards or slightly out.
Aim to keep heels on the ground for the duration of the squat with our butt 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.
Squat depth will depend on ability, flexibility and also 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 powerlifting and fitness competitions call for a specific depth such as hip crease at the top surface of the legs below the top of the knees.
Standing up to complete the squat, it is important to keep looking forward and maintain the torso to be as upright as possible.
Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.
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