NSCA COACH 1.2
• Squeeze the bar. Squeezing the bar helps to recruit the upper
body into the lift. Having a strong upper back and activated
triceps supports the weight and helps protect the spine.
Squeezing the bar allows for more muscle activation.
• Set the core (using the Valsalva maneuver). Setting the
core is important for spinal protection and maximal muscle
activation. This is accomplished by taking a deep breath and
forcing pressure on the diaphragm in the downward phase of
the squat. Inhalation until the core is tight should occur before
loading, should be held, and then expired once past the
“sticking point.” This is more commonly known as the Valsalva
maneuver. In this maneuver air is kept from escaping the
lungs, and the muscles of the abdomen and rib cage contract
to create rigid compartments of liquid in the lower torso and
air in the upper torso. An advantage of the Valsalva maneuver
is that it increases the rigidity of the entire torso, making it
easier to support heavy loads (1).
Now, here are some additional tips for squatting mechanics:
• Sit back and down. Begin the squat by lowering the body as
if sitting down on a chair or a bench (Figure 1). Preventing
the knees from moving over the toes may be important for
activating the posterior chain.
• Sit at least parallel. Partial squats only reap partial rewards.
Squatting to a depth that is at least parallel to floor may
be beneficial in increasing activation of the posterior chain
muscles (Figure 2). The term parallel refers to the axis line
of the knee and hip joints in relation to the ground. Sitting
parallel means that the top of the hip joint must sink below
the top of the kneecap, or at least even (parallel).
• Keep a neutral spinal alignment. Neutral spinal alignment
is the natural alignment of the spine from the coccyx to
the base of the skull. A common mistake is the tendency
to not maintain a “flat back.” Spinal flexion can be a sign of
loading too much weight or because a weak core prevents
spinal stabilization. A flat or slightly arched lower back can
help produce more power than if the spine is overly flexed.
Also, looking forward instead of up with the head will help
neutralize the cervical spine.
• Push through the heels. Pushing through the heels will help
keep the knees behind the toes. When looking at a profile of
a body, the heel supports the rest of the body because it is at
the base of the frontal plane and the easiest transfer of force
to the ground.
• Hips and shoulders rise at the same time. Ensuring that the
back stays neutral is important to help prevent injuries while
performing the squat. The back will have the most potential
to flex as the bar moves upward. To prevent this flexion, the
shoulders must rise in unison with the hips. This is achieved
by allowing the hips to get underneath the bar. Another
helpful tool in this regard is to drive the elbows under the
bar as well. This will push the shoulders up while activating a
strong scapular platform.
The back squat is a total body movement that requires activation
of all the muscles in the body in order to execute properly. Never
compromise proper form and execution in the quest for additional
weight. By properly activating all the muscles in the body, one
may reach higher weight lifts and the coinciding muscle growth
with less risk of injury. Increased transfer of strength and power to
the athletic field or court are also among the rewards of utilizing
the back squat properly.
REFERENCES
1. Harman, E. Biomechanics of resistance exercise. In: Baechle,
TR, and Earle, RW (Eds.), NSCA’s Essentials of Strength Training
and Conditioning. (3rd ed.) Champaign, IL: Human Kinetics; 85,
2008.
ABOUT THE AUTHOR
Luke Beasley is a co-owner of Relentless Training Corps, a personal
and team training business since September 2013. He graduated
summa cum laude at the top of his class from Limestone College
with a Bachelor of Science degree in Strength and Conditioning. He
has also interned at Progressive Sports Physical Therapy and the
Edge of Columbia, SC.
• Push the hips through. When at the bottom of the squat,
standing up properly is the next objective. The job of the
gluteals in this exercise is to move the hip anteroposteriorly
(extending along a d