To protect the spine, it is vital to avoid putting the barbell directly on the vertebrae, but to enable the upper back muscles to serve as a cushion on which the barbell can rest. Like the Front Squat, it’s important to make sure you’re not bothered by the barbell on your back and have all the success points in mind for your perfect squat. If you find this challenging, it’s always easier to decrease your weight, or go back to the less complicated Air or Goblet Squat, so you can reflect on those performance points that appear to be missed as you incorporate the distraction of new elements in the Front or Back Squat.
- Stand on the foot with the breadth of the shoulder apart
- Hands on the sides of the shoulders
- Keep the bar with a relaxed grip
- Elbows high, shoulder to shoulder.
- Hips step back a bit, then go down.
- Hips are wider than the elbows
- The lumbar curve is preserved
- Heels remain in touch with the floor all the time.
- Bend your legs in line with your toes
- Complete at full hip and knee extension