Improve Your Back Squat Form with These 5 ways.

Improve Your Back Squat Form with These 5 ways.


An improved back squat form lets you build the lower body and avoid injuries.

The back squat is responsible for developing the glutes, groin, hamstrings, quads and other posterior chain. No other exercise does the work better than the back squat. It would appear surprising to know that a lot of body builders go about this the wrong way, getting involved with a terrible back squat form.

Mark Rippetoe, a former power lifter and a strength coach refers to back squat exercises as the best strength exercise in existence.

In gyms, the back squat exercise is being performed differently, this is as a result of the difference in torso and limbs length, femur heads and hip-socket shapes. In other words, people are different, therefore, there isn’t a perfect way to squat. However, there exist primary back squat form principles weight lifters should take into consideration. These are:

  • For full desired results, the tops of the thighs should be below parallel.Do not sit on your ankles.
  • Keep knees straight and arches up.
  • Bar and midfoot should be aligned.

If the mechanics of proper squatting form is ignored by the lifter, the back squat tends to display movements prone to injury. This article exhibits most of the errors in back squat form experienced by lifters and suggest alternatives to be done. Note that there will be variations in each individual’s squat, therefor this article will portray guidelines meant for all squatting types and lifters.


Positioning Forward

Positioning forward reduces the angle of your hips, placing the barbell above the midfoot, hence bringing forward the center mass. This usually takes place when engaging in a low-bar squat. In attempt to move up, the lifter’s hips tends to shoots back and then up, bringing forward the lifter’s torso. A high-bar squat, is when this usually takes place as a result of inability to make a backward bend.

Squatting Form Remedies

Try to lean forward, away from your hips while initiating a descent. This lets your hips go back while bending the knees. The hips angle formed will keep the bar above the midfoot, preventing the hips from going out the hole.

  1. When carrying a high-bar squat, beneath the heels maintain squatting with a half inch plate.
  2. Advance lighter and pay attention to techniques.
  3. Go for a barbell squat after, barbell front squat, safety bar squat or kettlebell front squat.


Experiencing Pain on The Wrist When The Bar isn’t in Good Shape

Develop your thoracic spine and shoulder form. When the shoulders isn’t developed enough, such as it is capable of supporting the bar on your back, your wrist automatically acts as a substitute, stretching too much which in turn causes discomfort in the joint as the weight increases. Prioritize developing your lats, pecs and upper back with rack lat stretches, thoracic spine foam rolling and band pec stretches.

Squatting Form Remedies

  1. Support the wrist joints with the aid of a wrist wrap.
  2. Try initiating pinkieless grip or thumbless grip.
  3. Advance to a high-bar squat from a high-bar squat.
  4. Try out a Duffalo bar, a curved barbell that balance on the shoulders so you aren’t forced to adjust your shoulders to extreme positions to maintain stability.
  5. Alternatively engage in safety bar.


Butt Wink

This usually occurs when the lifter approaches the bottom during a squat, his pelvis tilts while the lumbar spine flexes resulting in what appears to be a lower rounded back. This is a mechanical failure and as such should be avoided at all cost. Spinal displacement plus compressive load yields damaged spine, disk disaster, and pelvic and SI joint ligament strains.

Squatting Form Remedies

  1. Limiting the lifter’s range of motion to the point at which the butt does not get to wink could be all the remedy the lifter needs.
  2. Alternatively, switching to the different types of front loaded squat, the like of front squad could help resolve the problem.
  3. Squatting to the level of a placed object, say a box above the level where the butt wink usually takes place could also help resolve this problem. The object there serves as a guide, a reference point.
  4. Tagging effective squats to “as to grass” isn’t always necessarily meant for everyone. The object used as a reference point should be at the height of your thigh from ground point.
  5. If finding it difficult to attain that depth, loosen the hip joints by engaging yourself in more of shin boxes and goblet squats.


Experiencing Back Pain During Loaded Barbell Squats

Lower-back pain for some lifters is always experienced after or during a training as a result of performing the different bilateral squatting. If you have tried the different types without being successful, it is only natural to try changing your stance.


Squatting Form Remedies

  1. Engage in staggered-stance squat. The stance eliminates all bilateral squat mechanical requirements as it allows one heel of the lifter lift. Identifying ones balance point only takes practice. This movement can be very effective in developing your squat depth.
  2. You could try out a lunge-stance squat or a split squat. It is identical to a lunge, however it is done without stepping forward or backward
  3. Alternatively engage in a rear foot elevated split squat. This is known to produce the same strength attributes as that of the barbell squat but with a different load force on the spine.


Knowing How to Perform The Squat Pattern

It requires good body recognition, biomechanics and body awareness to properly pull off a successful back squat. A variety of online programs encourages all lifters to partake in back squats and as a result of many individuals not having coaches to properly guide and instruct them, they end up teaching themselves. This actually leads to conceiving injuries. It is advisable for you to learn the mechanics associated with squats before engaging in squats, especially back squats.

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