Proper Back Squat Technique

Watch the above video tutorial before reading these cues.

  • Set the bar slightly lower than shoulder height roughly in line with your upper chest.
  • Walk up to the bar and place your pinkie fingers in line with the rings on the bar (Should be slightly wider than shoulder width.
  • Step under the bar and pull the bar tightly into your traps.
  • Bring both feet under the bar, take a deep breath into your diaphragm, brace and stand up strong.
  • Take three steps back to get into position. Your feet should be slightly wider than shoulder width.
  • Take another deep breath into your diaphragm and brace like you are preparing to be punched in the stomach.
  • Break at the hips, push your bum back and slowly control the weight down.
  • You want to aim for a proper squat depth so your hip crease should end up slightly lower than your knees at the bottom of the movement. If you can’t get any lower than this, or start to lean forward too much then you may have some mobility issues that need working on first. Don’t try and force it, just go to where is comfortable for you.
  • Next you want to drive up (pushing the floor away from you) to stand up. Ensure that your knees stay tracking over your feet and your chest stays up. Squeeze your glutes at the top of the movement.
  • Once you’ve finished, step forward, re-rack the weights, and then take a step back.

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