Squat Exercise Technique
Perfecting the Full Back Squat Technique |
 The Full Back Squat is one of Bright ‘N Fit’s primary lifts. This exercise is often referred to as the “King of Exercises.” Whether you are an athlete and/or someone looking to improve your fitness and appearance, the Full Back Squat is a necessity. If this movement is performed correctly, your entire body will be stressed from head to toe. It will lead to tremendous gains in strength, power, and endurance, as well as overall muscular development and fat loss.
Muscles worked during the Full Back Squat |
• Legs (Quadriceps, Hamstrings, Gluteus Maximus, Calves)
• Hips
• Back (Weight stabilized by Upper Back and Rear Shoulders)
• Core (Weight stabilized by all of your Abdominal Muscles and Lower Back)
The Full Back Squat, if done properly, does not damage your knees, lower back, and/or any part of your body.
For these reasons, it is extremely important that you learn to perform the exercise with flawless form.
Squat Technique Step 1: Setting Up |
The set-up is crucial for performing the exercise properly. You need to hold this position throughout your entire set.
Barbell Position: Position the barbell in the Power Rack so that it is about upper-chest height. Duck under the barbell, and face forward so that the barbell is located directly behind you. Place the center of the barbell across your upper-back in the meaty “shelf” or “groove” created by your rear shoulder muscles. In order to create a sturdy “groove” for the barbell to rest on, you need to:
• Tightly squeeze your upper-back by pulling your shoulders back and together.
• Puff your chest up and out.
• Arch your lower back.
You want everything to be tight, so the barbell feels balanced and “locked in.”
Be sure that the barbell is not placed too high on your back, as in across the back of your neck, because this position will aggravate your spine.
Hand Position: Grab the barbell with your hands equally distant from your body, and as close to your body as possible. This will become easier and more comfortable as your flexibility improves; work on it by moving your hands slightly closer together each time that you do the Full Back Squat. Place the barbell low in your hands (as close to your wrists and away from your fingers as possible) to prevent the weight of the bar from bending your wrists. Do not wrap your thumbs around the barbell, but rather keep them on the outside of the bar, resting against your index fingers. Press the barbell against your back to help keep it in place.
Elbow Position: Your elbows should be slightly up, pointed downward toward the ground behind you. This position will also help lock the barbell into the “groove” created by your upper-back and rear shoulder muscles.
Feet Position: Your feet should be positioned directly under your body, and a little wider than shoulder-width apart. Do not point your toes straight ahead, but rather point your toes slightly out to the sides. This position is healthier for your knees, and makes it easier for you to “sit back” into your squat.
Head Position: Your head should be up, but your eyes should be looking forward. Try to focus on a point on the wall or the mirror in front of you. NEVER LOOK DOWN OR UP. Looking down or up will cause you to lose the tightness that you created during the set-up position.
Squat Technique Step 2: Stepping Back |
Once you are set up with the barbell “locked into” the correct position, you need to step back from the hooks of the Power Rack so you can perform the exercise.
• First, with your feet directly under your body, push from your heels to fully stand up with the weight to remove it from the hooks.
• Then, take one “medium” step back with only your left or right leg (whichever one feels more comfortable for you).
• Step back with whichever leg you did not use before, so that your feet are even and symmetrical.
• Adjust your feet so they are a little wider than shoulder-width apart, and your toes are slightly pointed out to the sides.
Squat Technique Step 3: Squat! |
Now, you are ready to perform the Full Back Squat.
• While keeping everything tight from the set-up position, take a deep breath to fill your stomach and chest with air. Additionally, tighten your abs to help stabilize your core.
Remember to puff out your chest and keep your lower back arched throughout the entire movement.
• Initiate the descent by sitting back, and then down. You should do so by pushing your hips and ass straight back as far as possible. Also, push your knees out to the sides as you are descending. You should feel tightness in your hamstrings.
• Keeping your weight on your heels, your ass back, lower back arched, chest puffed up and out, head up, and eyes looking forward, slowly squat down as far down as you can possibly go (try to touch your ass to the ground). When you hit this position, pause for a second to eliminate the tendency to bounce from the bottom.
• From the bottom position, drive your heels into the ground to create the force that will help you squat the weight up.
• Push your knees out to the sides to prevent your knees from caving in as you squat the weight up and to activate your hip abductors.
• Simultaneously squeeze your ass , forcefully drive your hips forward, and puff your chest up and out as you explosively push from your heels to stand up with the weight. Doing so will prevent you from leaning too far forward during the squat which can be dangerous for your lower back.
• Once you have squatted the weight up, repeat from the first bullet-point of Step 3.
Practice this squat technique with an empty (unloaded) barbell until you have developed muscle memory. The movement may seem awkward at first but it will become more comfortable as you continue practicing it. Remember to stay 100% focused during every single rep!
Disclaimer: There are risks associated with any physical regime. When you use the information provided on this site you do so at your own risk, and Bright 'N Fit and its founders are not responsible for any losses or damages of any kind.
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