Last week we looked at the Front Squat, this week CrossFit Seminar Staff member James Hobart shows us the Back Squat. This differs from the Front Squat in that the Barbell is placed behind the head. To protect the spine, it’s important to avoid placing the barbell directly on the vertebrae, but to activate the upper back muscles to act as a cushion on which the barbell can rest. Like with the Front Squat, it’s important to ensure that you aren’t distracted by the barbell on your back and keep all of the points of performance in mind for your perfect squat. If you’re finding this hard, it’s always better to reduce the weight, or go back to the less complex Air or Goblet Squat, so you can concentrate on those points of performance that tend to be lost when you add the distraction of new elements in the Front or Back Squat.

Points Of Performance

  • Stand on feet with shoulder width apart
  • Hands positioned on the sides of the shoulders
  • Hold the bar with a loose grip
  • Elbows high, at the level of the shoulder
  • Hips slightly move back, and descend down
  • Hips descend lower than the knees
  • Lumbar curve maintained
  • Heels stay in contact with the floor all the time
  • Bend knees inline with the toes
  • Complete at full hip and knee extension

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