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

Complete Olympic Lifting DVD

Do your athletes rely on speed and power to be successful at their sport? If they do then let`s be honest, weight training is extremely important for your athletes to be able to generate maximal force.

There are no better weight training exercises for power then the Olympic Lifts. Now, how comfortable do you feel teaching the Olympic Lifts? With the Complete Olympic Lifting DVD, you will discover how easy they are to teach.

Select this link for more information on "Complete Olympic Lifting".
Turbulence Training

Turbulence Training

Lose fat and gain muscle without cardio. Discover the cardio free fat loss workouts using weight training exercise and interval training to burn fat, get rid of stubborn belly fat, and build muscle.

Select this link for more information on "Turbulence Training".

Associated Pages

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

Associated Books

The following books provide more information related to this topic:

  • Explosive Power and Strength, D.A. Chu, ISBN 0 87322 643 7
  • Strength Training Anatomy, F. Delavier, ISBN 0 7360 4185 0
  • Strength Training for Athletes, A. Winch, ISBN 1 86126 650 2
  • Serious Strength Training, T.O. Bompa et al., ISBN 0 88011 834 2
  • Strength and Conditioning for Games Players, C. Brewer, ISBN 1 902523 85 7
  • Strength Training for Coaches, B. Pauletto, ISBN 0 88011 371 5
  • Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
  • Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
  • Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
  • Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
  • The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
  • Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
  • Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
  • Sport and PE, K Wesson et al., ISBN 0 340 683821
  • PE for you, J. Honeybourne, ISBN 0 7487 3277 2