Back Squat

The objective of this page is to provide guidance on the execution of the Back Squat. It takes the form of a checklist of points for the coach to monitor for.

Back Squat Start Position
Start Position
Back Squat Mid Position
Mid Position
Back Squat End Position
End Position

Checklist

  • Bar loaded evenly, collars in place and secure
  • Bar on rack is approximately chest height
  • Two spotters know the command when to assist the athlete
  • Hands spaced evenly and slightly wider than shoulder width apart
  • Spotters in position and ready
  • Bar rests across traps and back of shoulders
  • Chest up and out
  • Head up
  • Shoulder blades pushed together
  • Elbows down and a firm grip
  • Torso straight and tight
  • Athlete takes one step back
  • Feet shoulder width apart
  • Toes slightly out, feet flat on floor
  • Athlete inhales and holds breath while lowering the bar
  • Hips bend first
  • Knees bend and stay over toes
  • Athlete sits back over heels
  • Athlete squats to parallel position with tops of thighs parallel to floor
  • The downward movement is controlled - not free fall
  • Momentary stop - no bouncing into upward movement
  • Bar driven up to starting position
  • Athlete exhales while pushing the bar up
  • Hips kept under bar
  • Knees kept out
  • Weight kept centered
  • Bar comes to slow stop at top

 

Complete Olympic Lifting

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Associated Pages

The following Sports Coach pages should be read in conjunction with this page: