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
• Bracing
• 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

Coaching cues:

• “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”

When to:

• 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.

Coaching considerations:

• 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.