Equipment & Set Up

• Rack
• Barbell (BB)
• Rack hooks at chest height

Primary Muscles Involved

• Gluteus maximus
• Biceps femoris
• Rectus femoris
• Erector spinae

Starting Position

• BB placed on middle of traps with a close but comfortable grip.
• Unrack BB and take two steps back.
• Feet shoulder width apart, feet straight or slightly out.
• Set your core-brace the abdominals, retract scapula, and inhale.
• Elbows down and knuckles up.

Movement Execution

• Initiate eccentric phase by driving hips back.
• Continue to parallel driving hips back, knees out, heels flat, and chest up.
• Squat depth is defined as femur parallel to the floor.
• At parallel, chest remains up, heels flat, with vertical shin angle.
• Initiate concentric phase by driving through mid-foot, knees out, chest up, and exhale after clearing sticking point

Safety & Spotting Techniques

• Three spotters will be used during back squats.
• Spotters one and two will be positioned on both sides of athlete. Holding onto the front of the squat rack with near arm, and opposite arm trailing just below BB in case the rep cannot be completed.
• Third spotter will be located behind the squatter with arms at athletes sides trailing just below the armpits, squatting down with the athlete in case the rep cannot be completed.
• If optimal range of motion (ROM) cannot be executed while maintaining proper posture, reduce the load.

Common Errors & Corrections

• Knee valgus (knees in)
  Emphasize driving knees out. Band the knees.
  If problem persists reduce the load.
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• Heels raising
  Emphasize keeping heels flat.
• If problem persists reduce the load.
  
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• Chest dropping
  Emphasize keeping chest up with elbows tight underneath bar