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Safe and Proper Way to Perform a Barbell Back Squat

Kody Springsteen Colorado State University

College of Health and Human Sciences Fort Collins, CO 80521

kody.springsteen@gmail.com

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Table of Contents List of Figures ................................................................................................................ 3 Introduction .................................................................................................................... 4 Purpose and Scope ....................................................................................................... 5 Section 1: Barbell Positioning ...................................................................................... 6 Section 2: Foot Positioning ........................................................................................... 8 Section 3: The Eccentric Phase .................................................................................. 10 Section 4: The Concentric Phase ............................................................................... 12 Glossary of Terms ........................................................................................................ 14 References .................................................................................................................... 15

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List of Figures Figure 1: Low Bar Position (left); High Bar Position (right) .......................................................... 6 Figure 2: Feet slightly outside shoulder width; Toes pointed forward and slightly out .................. 8 Figure 3: The athlete moving from a standing to below parallel squat position. .......................... 10 Figure 4: Injury Prone with Knees Inward (left); Injury Free with Knees Outward (right) .......... 11 Figure 5: Athlete Going From the Eccentric to the Concentric Phase .......................................... 12 Figure 6: Driving Through the Heels ............................................................................................ 13

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Introduction Since exercising began, barbell back squats have been a crucial exercise throughout

numerous athlete’s workouts to improve strength, power, and performance. This excellent

movement can tremendously benefit an athlete’s performance, but also critically injure an athlete

if performed with poor form. The American College of Sports Medicine (ACSM) teaches

coaches and athletes how to perform this exercise correctly, but still thousands of athletes each

year hurt themselves severely while performing barbell back squats.

With the growing desire for athletes to be stronger, faster, and more powerful, athletes

must continue to perform this advantageous, but dangerous exercise to improve overall

performance. Athletes and coaches should still perform this beneficial exercise, but should do so

using safe and proper form. Using safe and proper form will prevent serious injuries from

occurring, while benefiting the athlete.

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Purpose and Scope

This manual is intended to help provide safe and proper barbell back squatting form for

the American College of Sports Medicine coaches and athletes who are performing barbell back

squats to improve strength, power, and performance. Many coaches and athletes are

knowledgeable on working out and improving overall performance. However, many coaches and

athletes do not perform barbell back squats with safe and proper form. This manual is intended

for coaches and athletes who have previous knowledge on barbell back squats, but are looking to

improve upon barbell back squat form to prevent injury and maximize the benefits from this

crucial exercise. Coaches and athletes should only use the content provided in this manual with a

spotter present while performing the lift.

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Section 1: Barbell Positioning

When positioning the barbell across the trapezius there are two common ways that the

barbell can be positioned. Both of these barbell positions provide safe and proper back squat

form, but serve two different purposes when squatting. Since the barbell position provides the

same function, barbell position depends on what the athlete is trying to accomplish from the

squat. Both barbell positions consist of the barbell resting along the trapezius. In a high bar

barbell position, the barbell is higher up on the trapezius allowing the athlete to squat deeper and

with a more upright torso position. In a low bar barbell position, the barbell is lower on the

trapezius allowing the athlete to have more leverage and be able to squat heavier weights. Since

high and low bar barbell position provide the same exercise, they will be used either way in the

manual. Barbell position really depends on the athlete’s comfort while performing the squat.

Figure 1: Low Bar Position (left); High Bar Position (right) Source: www.musclemag.com

As shown in Figure 1, the high bar position allows for the athlete to squat deeper and have a

more upright back angle. This is a better barbell position for athletes looking to keep flexibility

while increasing strength, power, and performance. As shown in Figure 1, the low bar position

allows the athlete to have a lower back angle and more leverage when squatting. This barbell

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position is better for athletes looking to increase muscle size as well as strength, power, and

performance.

Whenever performing a barbell back squat, barbell position is the first step to staying safe

and maintaining proper form. Coaches and athletes performing this exercise should be familiar

with the different barbell positions and the anatomy of the individual training.

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Section 2: Foot Positioning

After choosing the most advantageous and comfortable barbell position, the athlete must

position his or her feet correctly. The athlete must have his or her feet slightly outside shoulder

width with the toes pointed forward and slightly out. This position should feel stable,

comfortable, and similar to when the athlete is about jump. Having the feet in this position will

benefit the athlete most, while keeping the athlete safe from injuries. Be sure to have good tennis

shoes that provide support, stability, and traction. Tennis shoes should be tied at all times to

reduce the risk of injury.

Figure 2: Feet slightly outside shoulder width; Toes pointed forward and slightly out Source: forum.bodybuilding.com

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Section 3: The Eccentric Phase

Once the athlete has found a comfortable barbell position and the proper foot position,

the athlete will begin the movement. The athlete while performing the movement must keep all

core muscles contracted, a neutral head position, maintain a flat back position, and keep the chest

up. These key points are crucial so that when the athlete begins the movement he or she does not

lose form, maximizes performance, and does not injure the spinal erectors. The athlete will

dismount from the squat rack and position the feet properly. The athlete’s first movement will be

the hips pushing backwards, and then the knees will bend as the hips go back. Keep the core

muscles contracted and continue the eccentric phase of the barbell back squat. The athlete will

continue to squat down until the hip joint is below parallel of the knee joint. This ensures that the

athlete is maximizing muscle flexibility, power, and performance. When the athlete has reached

below parallel he or she needs to ensure that the head is still neutral, back is flat, feet are

positioned correctly, chest is up, and knees are pushed outward. When the knees are inwards,

many injuries to the ACL, LCL, MCL, and PCL can occur.

Figure 3: The athlete moving from a standing to below parallel squat position. Source: www.machinemuscle.com

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Figure 4: Injury Prone with Knees Inward (left); Injury Free with Knees Outward (right) Source: forum.bodybuilding.com

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Section 4: The Concentric Phase

Once the athlete has reached the below parallel squat position with proper form, he or she

must perform the concentric phase of the movement. The concentric phase begins by the athlete

pushing through the heels upward towards the ceiling. Note: Do not push through the toes as

this will cause instability and bad posture. The athlete must produce enough force to get back

to upright, but not allow the knees to go past the toes. Note: This should feel like the athlete is

attempting to jump off the ground. This requires the gluteal muscles, hamstrings, quadriceps,

and calves to contract and power the athlete to an upright position. As the athlete is pushing

through the heels he or she needs to maintain proper posture and keep the head in a neutral

position. Keeping the chest up is important here to prevent rounding of the lumbar spine and

reducing lumbar stress. Once the athlete has reached the upright position he or she must contract

the gluteal muscles to complete the movement. After the athlete is done performing the

movement he or she should walk the barbell into the squat rack.

Figure 5: Athlete Going From the Eccentric to the Concentric Phase Source: www.mikeirr.com

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Figure 6: Driving Through the Heels Source: www.norcalcrossfit.com

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Glossary of Terms

ACL (Anterior Cruciate Ligament) - a cruciate ligament which is one of the four major ligaments of the human knee Barbell - long metal bar to which disks of varying weights are attached at each end, used for weightlifting Concentric - force is produced to overcome the weight and the muscle shortens Eccentric - force resists the movement as the muscle lengthens Gluteal Muscles - any one of three large skeletal muscles that form the buttock and move the thigh LCL (Lateral Cruciate Ligament) - a cruciate ligament which is one of the four major ligaments of the human knee Lumbar Spine - largest segments of the movable part of the vertebral column MCL (Medial Cruciate Ligament) - a cruciate ligament which is one of the four major ligaments of the human knee Patellar Ligament - central portion of the common tendon of the Quadriceps femoris PCL (Posterior Cruciate Ligament) - a cruciate ligament which is one of the four major ligaments of the human knee Spotter - an individual supporting another individual during an exercise that may cause injury Trapezius - a pair of large triangular muscles extending over the back of the neck and shoulders and moving the head and shoulder blade

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References

Chandler, Jeff, Jim McMillan, and Ben Kibler. "Safety of the Squat Exercise." ACSM Current Comment. American College of Sports Medicine, n.d. Web. 29 June 2013. <http://www.acsm.org/docs/current-comments/safetysquat.pdf>.

Clark, Dave R., Mike I. Lambert, and Angus M. Hunter. "Muscle Activation In The Loaded Free

Barbell Squat: A Brief Review." Journal Of Strength & Conditioning Research (Lippincott Williams & Wilkins) 26.4 (2012): 1169-1178. Academic Search Premier. Web. 3 July 2013.

Garcia, Ryan. Personal interview. 26 June 2013. Loren Z.F. Chiu, et al. "Effect Of Squat Depth And Barbell Load On Relative Muscular Effort In

Squatting." Journal Of Strength & Conditioning Research (Lippincott Williams & Wilkins) 26.10 (2012): 2820-2828. Academic Search Premier. Web. 3 July 2013.

Sato, Kimitake, Dave Fortenbaugh, and David S. Hydock. "Kinematic Changes Using

Weightlifting Shoes On Barbell Back Squat." Journal Of Strength & Conditioning Research (Lippincott Williams & Wilkins) 26.1 (2012): 28-33. Academic Search Premier. Web. 3 July 2013.

Sato, Kimitake, and Gary D. Heise. "Influence Of Weight Distribution Asymmetry On The

Biomechanics Of A Barbell Back Squat." Journal Of Strength & Conditioning Research (Lippincott Williams & Wilkins) 26.2 (2012): 342-349. Academic Search Premier. Web. 3 July 2013.

Schoenfeld, Brad J. "Squatting Kinematics And Kinetics And Their Application To Exercise

Performance." Journal Of Strength & Conditioning Research (Lippincott Williams & Wilkins) 24.12 (2010): 3497-3506. Academic Search Premier. Web. 3 July 2013