Starting Strength Coach Grant Broggi teaches lifters how to perform the Barbell Back Squat in Greenville South Carolina.
The Barbell Squat: Mastering the Basics
Learning the barbell squat is fundamental for any lifter. It all starts with understanding the bottom position, as this is where most squat problems originate. Here's a step-by-step guide to getting it right.
Setting Up the Bottom Position
Start by positioning your heels under your shoulders with your toes turned out about 30 degrees. This setup allows for optimal balance and depth. Ensure that your knees track over your toes to prevent any unwanted back movement.
Achieving Proper Depth
Squat down until your hip crease is just below the top of your kneecap. Avoid going too deep, as this can lead to rounding of the back. Keep your eyes down to maintain balance and focus on hip drive to stand back up.
The Role of Hip Drive
Hip drive is crucial for powering out of the squat. Focus on pushing your hips up first, rather than lifting your chest. This ensures that the largest muscle mass is engaged during the lift.
Bar Position and Back Angle
Place the bar low on your back, just beneath the spine of the scapula. This position dictates your back angle and helps keep the bar over your midfoot, preventing you from falling forward or backward.
Perfecting the Squat
Once under the bar, maintain a neutral wrist position and tighten your upper back to create a stable shelf for the bar. As you squat, actively push your knees out and brace your abs as if expecting a punch, keeping your lower back in extension.
Troubleshooting Common Issues
If you struggle with flexibility or experience discomfort, consider using a high bar squat or safety squat bar. Practice bracing techniques and exercises like the Superman to improve your back extension and overall squat form.
Mastering the squat takes practice, but with these fundamentals, you'll be well on your way to squatting like a pro. Keep refining your technique and focus on the basics to ensure a strong, effective lift.