The biomechanics behind a bodyweight squat and a back loaded squat are very different as the center of gravity shifts one way or another.
In this article We are going to delve into the technique of a good squat with weight so that this year you can start in this basic exercise and complete.
How to do a barbell squat step by step
There are several things to take into account since the squat is not only going down and up, but we must also pay attention to aspects such as the place where the bar rests, the position of our feet and even breathing. Let’s take a look at each of these things step by step.
Where should we place the bar on our back?
In back squat or back squat, there are basically two ways to position the bar, or two techniques at any rate: high bar and low bar. Some would say that there may even be a third hybrid but for simplicity we will stick with high and low.
- In the high bar technique, the bar rests on our traps.
- The low bar rests on the back of our delts.
Take the above as mere references since in the end it is that each person, as a simple matter of instinct and comfort, ends up finding the exact point.
Generally speaking the high bar squat is more vertical and more knee dominant. In the low bar squat, more commonly used in powerlifting, the torso leans more forward and the movement is more hip dominant.
In terms of hypertrophy the high bar squat may be more efficient. In terms of absolute strength, the trend is for the low bar squat to be superior.
How wide should we place our feet and in what direction?
As with the position of the bar, the width and orientation of the feet depends on the morphology of each person, the length of their femurs and how they are inserted into the hip. In other words, each person must experiment and discover the most comfortable position.
Ideally, at first, you should carry a barbell on your back, without weight, and experiment with different configurations until you find the one that allows you to reach a suitable depth (exceeding 90 degrees) and without discomfort.
As a standard reference from which to make adjustments, try to spread your feet about the same width as your hips. Regarding the orientation of the tip of the feet it begins by directing them towards five minutes to one or even ten minutes to two, that is, as if they were the hands of a clock. Once you’ve figured out what width and orientation of feet suits you, make sure the balls of your feet point in the same direction as your knees.
Again, in general terms high bar squatters tend to choose tighter stances and toes pointing forward, or nearly so. On the other hand, those who perform a low bar tend to open their stance a lot and point their tips outwards.
Movement begins: eccentric and concentric phase
eccentric phase
We remove the bar from the support and we are ready to start the movement. The first thing we must do is increase our intra-abdominal pressure so that our spine is stable and we can increase our performance. For it We must inhale deeply, taking the air into our abdomen and force it from the inside out and in 360 degrees.
Once we have the air inside, we keep it there and start the movement by flexing and driving our hips backwards, immediately following them by flexing our knees.
The eccentric phase comes to an end when we exceed 90 degrees, that is, when our hips exceed the parallel line that our thigh draws with the ground. The ideal is to go down quickly but with control, that is, in about two seconds.
concentric phase
Once the eccentric phase is over, it is time to start the concentric phase and go up. Begin by pushing off the ground under your feet and drive your hips up and back. In other words, try to keep your chest up and get your hips under the bar as quickly as possible. This lowers the risk of ending up doing a good morning instead of a squat.
Aligning the hips and bar allows us to push off the quads more easily and lessen the demand on our spinal erectors.
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