Back Squat

The objective of this page is to guide the execution of the Back Squat. It forms a checklist of points for the coach to monitor.

Start Position

Mid Position

End Position

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

Bar loaded evenly, collars in place and secure.
Bar on a rack at approximately chest height.
Two spotters are 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 the floor and toes pointing slightly outwards.
The athlete inhales and holds their 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.
The athlete drives the bar up to the starting position by pushing through the heels.
Athlete exhales while pushing the bar up.

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