Squatting is one of the very basic principles of human movement with the patterning being used in whole host of exercises within any training environment. The back squat, a stronghold in many training environments that provides a whole of host of benefits. If unfamiliar with the movement, jumping online to search for the correct setup, and execution can be a sensory overload. With so much for “bang for ya buck,” it’d be such a shame to miss out on all that the back squat has to offer.
I often hear from people that sometimes the execution just doesn’t feel right, or their attempts to hit some range can unearth unwarranted sensations for the days to follow. There are a number of reasons why this all might be happening. If you’re missing a trick with the setup, and execution, then you could be doing yourself a disservice and potentially increase your chances of picking up an injury. Individual structural differences will have a say on overall stance, grip width, depth etc. I’ve put together a few pointers on how to put your body in the strongest position anatomically allowing you to get the most out of the lift in the safest possible manner.
1) The Placement
The bar should rest on the upper traps (muscles of the upper back) between C6 & C7 of the cervical spine. Grip width is very much dependent on shoulder mobility and will vary from person to person. With a neutral grip on the bar, pull elbows in tight towards the body and retract shoulder blades. Take a short sharp breath in to create intra-abdominal pressure, take the bar off the rack and take a couple of steps back.
2) The Stance
Anything between hip and shoulder width is your “sweet spot.” This may vary from person to person and may need a little experimenting to begin with. Hip and ankle mobility contribute heavily towards the width of the stance. Stance is dependent on the individual and that anatomy of their hip however, a little external rotation (ten to two) can often provide optimum space for the femur (thigh bone) to glide through the acetabulum (hip joint). It can also help incorporate a very capable adductor (adductor magnus – assists with hip extension) leading to increased force production upon extension.
3) The Descent
Keeping that spinal tension, create torque (a turning force to help provide joint tension) by actively trying to screw your heels towards one another as if you’re trying to spread the floor apart. Pulling down on the bar a little, take a short sharp breath in and initiate the movement with the hips. Sit back driving your knees out keeping emphasis through the heel/midfoot. Throughout the descent, ensure you maintain postural integrity. This goes for upper and lower back positioning. If your pelvis tucks under excessively, then this can be undesirable under heavy loads.
4) The Depth
The depth that you’re able to go (safely) is dependent on mobility throughout your body (predominantly ankles and hips). Restricted ankle range can cause an array of compensations further up the body putting additional stress through the knees, hips, and lower back. The sooner the femur (thigh bone) jams into the pelvis, the less depth you’ll be able to acquire. Work with a range that you’re comfortable with. If you’re getting some grief at the range you’re working at, the chances are you’re trying to force the body to do something it’s not able to accommodate efficiently.
5) The Ascent
Weight should still be back at this point. Hopefully you haven’t lost the battle with the load and spinal position is still where we want it to be. The turnaround is initiated by an aggressive heel drive. As that force is created into the floor, maintain chest and shoulder position. With any luck, you should start to begin your ascent. Throughout the transition, think about hips and torso angle adjusting simultaneously (doesn’t always pan out like this). Fully extend your hips keeping tension in your glutes upon full extension. Don’t overshoot the hips - one of my pet peeves! Exhale upon completion of the rep, and then you repeat it all over again or woddle the bar back in. Et voila!
The ability to control the spine and pelvis is a prime determinant in the performance ceiling of human function so don’t lower that ceiling with improper movement patterns. Squat depth and width are irrelevant if these principles are not upheld. This is why “ass to grass” is not a valid coaching cue nor is it a safe coaching cue. If you can’t maintain optimal spinal position or have faulty motor control of the movement, then don’t contemplate going lower on your squat – it’s simple. It’s like forcing someone to do a job which they’re unfamiliar with, and expecting them to nail it without cocking up! Work at ranges that allow you to keep everything in tact from elbow position, to spinal alignment, to pelvic orientation. For those who are new to the movement, seek professional advice. Adhere to a strict protocol, don’t just put a bar on your back and hope for the best.
