What to look for:
- Bar in rack at chest height
- Stance around shoulder width
- Feet pointed out anywhere from 0-30 degrees
- Knees in line with middle toes
- Whole foot always in contact with the floor
- Neutral spine/tall posture
- No hips tucking under (posterior pelvic tilt)
- Work in a controlled range
- Squat depth will depend on individual’s mobility and anatomical structure
- Even grip just outside of shoulder width depending on flexibility
- Bar resting on the upper traps, below the bony point of the neck (C7)
- Elbows pulled towards midline
- During the upward phase the body should move up as one unit
- “Stay tall, chest up”
- “Push through the floor”
- “Push up into the bar”
- “Squeeze the bar”
- “Sit down between your legs”
- “Break at the hips and knees at the same time”
- Regress: If client is losing position – reduce load, slow down, repeat/show coaching cues. If no improvement regress to another variation.
- Progress: If client is comfortable with this variation and has no injury issues they can utilise other squat variations.
- Limited thoracic mobility may prevent clients achieving a good position with their grip and upper back. This will result in a wide grip along with being unable to get their hands fully gripping the bar. You may consider using a safety squat bar or front-loaded squat variations while the client works on improving their mobility.
- Adding tempos or isometrics are useful tools to help refine positioning while creating a different stimulus.