Back Squat Key Points

BACK SQUAT - KEY POINTS
The back squat is one of the three competition lifts in powerlifting and also
an effective movement for leg development.
The first consideration when squatting is to decide on which form you will
use, low bar or high bar.
HIGH BAR OR LOW BAR?
The principal difference between the two positions is whether the bar is
placed across the rear delts (low bar) or the upper traps (high bar).
Differences in muscle activation and tension across the lower body

musculature are not that different between these two types of squats,
and both primarily train the glutes and quadriceps.
Keep in mind that absolute load is not that important for

hypertrophy (rather effort at a given load is). For this reason, a high bar
squat is advised if you do not compete in powerlifting.
Even if you feel your posterior chain and hip musculature needs more focus
than your quads, I suggest using the more efficient strategy of focusing on
hip hinge movements and targeted training for the hip musculature versus
doing low bar.
LOW BAR FORM CONSIDERATIONS
Low bar squat is used by most powerlifters because:
-It typically allows heavier weights to be lifted
-It is easier to hold the back rigid when the bar is further down the spine
-It may emphasize the muscles of the more robust hip joint slightly more
than a high bar squat
However, the low bar squat is a less natural position and movement,
requiring an arm position that can cause pain for some lifters.
Additionally, the placement of the load relative to your center of gravity will
require your trunk to slightly incline to keep the bar over mid-
foot. Likewise, this will result in the hips being further back, and your knees
won’t track quite as far out in front compared to the high bar squat.
Because the low bar squat requires more hip mobility, you may need to
take a slightly wider stance, turn your feet out more, and push your knees
out to the sides as you descend into the squat so that your hips can make
way for your torso.
HIGH BAR FORM CONSIDERATIONS
The high bar squat requires slightly more ankle mobility than low bar, but it
tends to be more natural and comfortable overall throughout the rest of
the body.
If needed to achieve full range of motion, stretch your calves to improve

ankle dorsiflexion, try a slightly more angled foot position, and use Olympic
lifting shoes with an elevated heel.
SQUAT DEPTH
Legal squat depth in powerlifting requires that the hip crease be below the
top of the knee when viewed from the side.
This also happens to be an achievable depth for most people who don’t
have specific ankle or hip mobility deficits or injuries and is an effective
range of motion for hypertrophy training.
Remember, you should only squat with the range of motion you have, not
the range of motion desired. If you cannot maintain a neutral spine, and the
lumbar rounds when squatting to this depth, reduce your range or motion
until you can improve your mobility.
SET UP
Regardless of squat style, you will use the same setup.
Place the bar evenly on your back and use a 3 step walk out.
For your first time doing squats, try a slightly angled foot position at about
11 and 1 o’clock.
As you descend into the squat, track your knees with your toes.
BRACING
Before squatting, take a big deep breath of air at the top before you
descend into each repetition and hold it until the rep is completed. This will
create a more rigid torso allowing you to apply more force with your legs.
CENTER OF GRAVITY
In the high bar squat, to keep the bar over your center of gravity, you
should initiate the squat by thinking of dropping more or less straight
down. This may feel like breaking at the hips and knees simultaneously, or
the hips breaking just before the knees.
In the low bar squat however, to keep the bar over your center of gravity,
you should initiate the squat by hingeing at the hips before unlocking the
knees and descending into the squat. In our demo video, Andrea has short
levers and great mobility, so even her low bar squat is quite upright, but,
those with different body proportions may have a more exaggerated
forward lean.
That said, even when low bar squatting, don’t exaggerate ‘sitting back’ to
initiate the squat. You will be in a stronger mechanical position the more
you can keep your hips under the bar.
EQUIPMENT
As shown in the demo video, in raw powerlifting 7mm neoprene knee

sleeves and 10-13mm powerlifting belts are allowed and may be useful for
anyone who wants to use the squat as a tool for building size or strength.
Sleeves may help you maintain awareness of where your knees are during a
squat due to tactile feedback and keep your knee joints warm.
While belts won’t likely reduce your risk of injury, they will help the breath
you take before squatting make the torso more rigid, allowing you to lift
heavier loads, and apply more tension to the muscles of your legs.

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BACK SQUAT - KEY POINTS

HIGH BAR OR LOW BAR?

Differences in muscle activation and tension across the lower body

Keep in mind that absolute load is not that important for

LOW BAR FORM CONSIDERATIONS

Low bar squat is used by most powerlifters because:

-It typically allows heavier weights to be lifted

HIGH BAR FORM CONSIDERATIONS

If needed to achieve full range of motion, stretch your calves to improve

Regardless of squat style, you will use the same setup.

As shown in the demo video, in raw powerlifting 7mm neoprene knee

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