Sports Coach Logo Sports Coach Training Principles Fitness Components

            topics

 

text Translator

 

 

site search facility

 


 

 


 

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.

Start Position
Start Position		 Mid Position
Mid Position		 End Position
End Position

Checklist

The checklist is adapted from Pauletto (1991)[1].

  • Bar loaded evenly, collars in place and secure
  • Bar on a rack approximately chest height
  • Two spotters in position and ready
  • Hands spaced evenly and slightly wider than shoulder-width apart
  • The bar rests across the back of shoulders
  • Head up, chest up and out
  • Shoulder blades pushed together
  • Elbows pointing down and a firm grip
  • Torso straight and abdominals braced
  • The Athlete takes one step back
  • Feet shoulder-width apart
  • Feet flat on floor and toes pointing slightly outwards
  • Athlete inhales and holds the breath while lowering the bar
  • Knees bend and stay over the toes
  • The Athlete sits back over heels
  • Athlete squats until the required level is reached
  • The downward movement is controlled with a momentary stop at the bottom
  • Athlete drives the bar up to the starting position by pushing through the heels
  • Athlete exhales while pushing the bar up

References

  1. PAULETTO, B. (1991) Strength Training for Coaches. USA; Human Kinetics.

Related References

The following references provide additional information on this topic:

  • LESUER, D. et al. (1997) The accuracy of prediction equations for estimating 1-RM performance in the bench press, squat, and deadlift. The Journal of Strength & Conditioning Research, 11 (4), p. 211-213
  • CHELLY, M. et al. (2009) Effects of a back squat training program on leg power, jump, and sprint performances in junior soccer players. The Journal of Strength & Conditioning Research, 23 (8), p. 2241-2249
  • RUSSELL, P. and PHILLIPS, S. (1989) A preliminary comparison of front and back squat exercises. Research quarterly for exercise and sport, 60 (3), p. 201-208

Page Reference

If you quote information from this page in your work, then the reference for this page is:

  • MACKENZIE, B. (1997) Back Squat [WWW] Available from: https://www.brianmac.co.uk/bsquat.htm [Accessed

Related Pages

The following Sports Coach pages provide additional information on this topic: