|
Back Squat DemonstrationThe Back squat is a compound exercise that targets the lower body muscles, such as the Gluteus, Hamstrings, Quadriceps and Gastrocnemius, whilst develop core strength, balance and flexibility play a key role in completing the exercise
The Back squat should be set up and completed in a squat rack, with safety clip and barriers used for health and safety. Use of a spotter is advised especially for athletes new to the squat exercise. As the name implies the Back squat variation means the bar is placed one the athletes back. The goal of a squat movement is to transition from standing in a vertical position to a squat position with knees bent at 90 degree angle with a straight back to then stand back up to a vertical position. A back squat demonstration with correct technique can be seen in the video to the left, a picture of correct squat set up in a squat rack is displayed below the. Further skill and technique breakdown information is available below |
Top of Back SquatThe top of the back squat is the starting position and end position of the squat movement. Allowing for correct technical positioning at the start of the movement:
- Bar positioned on the back, resting across the back of the shoulders positioned above the 7th cervical vertebrae - Hands placed evenly wider than shoulder width apart, with thumbs wrapped under the bar - Feet positioned slightly wider than shoulder width apart, |
|
|
Front Squat DemonstrationThe front squat variation is very similar to the back squat, targeting the same muscles groups with the same concepts applied. The difference between the variations is implied in the name and position of the weight of the squat, in front of the athlete. The correct position of the front squat hand placement is referred to as the "rack" position.
Front squat variation is typically used to assist Olympic lifting movements, due to the position and similarity of lifting movement. Front squat movements have also shown to achieve the same activation pattern as back squat lifts with a lower weight. Like the back squat the front squat should be completed in the squat rack, with the same safety procedures as identified earlier A demonstration of correct front squat technique can be seen in the vide to the left, for further skill and technique breakdown information is available below |
Front Squat Rack PositionThe front squat rack position represents the start and finish position of the squat variation movement.
Correct technical setup should be applied in this position, starting from the ground up: - Feet shoulder width apart, pointing forward with the whole surface of the foot planted on the floor - Knees very slightly bent, pointing in the direction of the toes - Core engaged - Bar should be resting on the clavicle, slightly pushing against the bottom of the throat, but not restricting oxygen intake Hands positioned wider than shoulder width apart, wrapped under the bar, elbows pointing forwards, with triceps parallel to the floor. - Shoulders rotated forwards to ensure bar rests on clavicle and deltoids. - Chin parallel to the floor, whilst looking upwards to maintain neutral spine position |
Transition PhaseThe transition phase, is the movement from the rack position to the bottom position and visa versa. The first transition phase is the eccentric phase of the movement as quadriceps and gluteus eccentrically contract as the bar moves downward towards the bottom position of the movement.
To ensure the transition phase is completed safely ensure: -Elbows stay high, with triceps staying parallel to the floor at all times, to do this ensure core stay engaged, chin parallel to the floor and chest is pushed upwards. - This will maintain neutral spine position as centre of gravity shifts like in the back squat, whilst keeping the bar resting on the clavicle and deltoids, taking pressure off the lower spine and erector spinae. - Movement begins as the knee angle is decreased with the quadriceps and gluteus eccentrically contracting, as the hamstrings and gastrocnemius concentrically contract - Feet should remain firmly planted on the floor, and knees should transition over the path of the toes, without internal or external rotation - Hips move towards the posterior, ensuring spine stays in a neutral position as centre of gravity transitions upwards - Continue to exert force through the feet as movement continues downward controlling the speed of the downwards movement. |
Bottom PositionThe bottom position signals the completion of the eccentric transition phase and the start of the concentric transition phase. The bottom position is reached when knees reached a 90 degree angle, hamstrings and quadriceps are parallel to the floor, spine is in a neutral position, bar is resting in the rack position, with elbows pointing forwards and triceps running parallel to the floor.
Transitioning from the bottom position to the rack position commences the start of the concentric phase as the ankle joint plantar flexes, exerting force through the feet. - As a results of force exertion and plantar flexion the gastrocnemius and hamstring eccentrically contract - the knee joint extends increasing the angle as the Quadriceps and Gluteus concentrically contract - As the bar starts to move vertically towards the rack position, hips extend forwards increasing joint angle and shifting centre of gravity down - As movement of the bar continue, velocity of bar should increase as the concentric phase reaches the finish at the rack position - Bar placement should remain constant throughout the transition phase, to take pressure off the lower back, whilst ensuring weight is positioned just in front of the athlete without shifting the centre of gravity too far forward, ensure elbows always point forward, triceps and chine parallel to floor whilst looking upward. When concentric phase is complete and repositioned back into the rack position, return bar to the squat rack |