Back Squat Basics

THE BACK SQUAT

A Part of Fierce Play’s Barbell Powerlifting Series

The back squat is one of the most fundamental weight lifting exercises used by athletes to strengthen the lower half of the body. The squat relies on the athlete’s ability to perform an air squat while holding a barbell on the backs of the shoulders for added weight. Just as with the air squat, the back squat requires good hip, ankle, and torso control to get the hip crease below the knees, and it is a movement that increases strength in the legs. Athletes will immediately feel leg muscles activated as they perform the movement, with the bulk of the exercise focusing on the use of the quadriceps and glutes, but also an activation of core muscles as they keep the torso in a good position.

Watch the video clip below for a full explanation of technique, tips and tricks for performing the movement with efficiency, as well as precautions for staying safe.

MOVEMENT BASICS:

  1. Set Up at Shoulder Height: Set up the j-hooks and barbell to be just below shoulder height as you stand in front of the rig. This will allow for you to easily get the barbell on and off of your shoulders before and after you perform the back squat movement.
  2. Thumbs Width Grip: To find a correct grip, place your hands about thumbs’ width off the smooth part of the knurling, or rougher patterned part, of the bar.
  3. Step Under and Away: Once your grip is set, step underneath the bar and stand upright to get the barbell on the backs of your shoulders. Step one or two feet back and away from the rig and complete a full squat movement.
  4. Remember the Basics: As you perform the back squat, keep the basics of the air squat in mind: keep your feet about hips’ width apart; ensure toes are straight forward or possibly slightly angled out, depending on your mobility; keep your weight in the heels with your butt back; stay focused on moving the knees directly out over the feet; and maintain an upright chest. All of these are essential to perform the back squat without injury.
  5. Look Straight Ahead: As athletes focus on keeping proper form, it’s common to see them look down at their legs or toward the ground. However, this actually pulls the upper back down and throws you out of position. Focus on keeping eyes forward to keep the rest of your body in proper alignment.
  6. Focus on Range of Motion: When dropping into the squat, proper range of motion is having your hip crease below the knee. This helps take weight and pressure off the knee itself and engages your glute and hamstring muscles to provide maximum strength for your entire leg versus just the quadriceps muscles. Also be sure to fully extend hips open at the top of the movement for the most bang for your buck.

 

QUESTIONS: Ready to get started, or curious to learn more about how Fierce Play can help you meet your health and wellness goals? Contact us for more information. Also feel free to check out more of our videos series to learn how to perform the basics with solid form and efficiency. 

BARBELL POWERLIFTING SERVICES: Technique at Every Stage

Fierce Play’s Barbell Powerlifting Series focuses on proper technique, as well as tips & tricks, to master some of the foundational movements that will be integrated into many of the workouts you will perform. Start your next workout with the confidence and skills to do the movement safely and effectively.

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!

COACH NAME

COACH

I am fully dedicated to helping every single one of you finally reach your goals.

CERTIFICATIONS

CrossFit Level 1 Certification

MARK MANCUSO

COACH

Mark Mancuso started his fitness journey while enlisted in the United States Marine Corps. Like most individuals, at first, he only focused on bodybuilding type workouts. Mark learned quickly that focusing just on the aesthetics of the body would get you only so far. In 2013, Mark found out about Crossfit and fell in love with everything that it stood for.

In June of 2015, Mark was Honorably Discharged from the Marine Corps and returned from his duty station in Okinawa, Japan to his home in Maple Grove, MN. Not having any formal coaching in Crossfit he was on a mission to find a Crossfit Box to call home. Fierce Play welcomed him with open arms, and he hasn’t looked back. Mark obtained his Level One Crossfit certification in November 2015 and plans to add additional certifications in the future. He also intends to compete in a variety of Crossfit competitions as opportunities arise.

CERTIFICATIONS

CrossFit Level 1 Certification

JEFFREY BIRTHLER

Owner & Head Coach

Jeff Birthler has a contagious passion for fitness. He graduated and obtained a personal training certificate from the National Personal Training Institute in 2010. On his way, he discovered and fell in love with CrossFit. Jeff hasn’t stopped learning, and still seeks a well-rounded education within the health domain, going beyond physical facets. He has trained clients at several corporate gyms, including Fitness 19 and LA Fitness, as he established a plan for his own gym.

Fierce Play was established in 2012 in a 500 sq. ft. garage. After a few moves and upgrades, it now has a permanent, 4800 sq. ft. location in Maple Grove. Jeff calls it “home”.

EDUCATION & CERTIFICATIONS

NPTI (National Personal Training Institute) CPT Diploma January 5, 2012

CrossFit Level 1 Certificate

CrossFit Level 2 Certificate

CrossFit Olympic Lifting Certificate

CrossFit Power Lifting Certificate

CrossFit Mobility Certificate

CrossFit Gymnastics Certificate

USA Weightlifting Sports Performance Certification

 

MEMBERSHIP HOLD REQUEST

To Request a membership hold, please fill out the form below. Warning, by filling out this form your membership will not be put on hold. This form is simply a way to let us know you would like to request a membership hold. We will then review your request, then reach out to you to confirm.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$25 - Must contact prior Fierce Play to get signed up for Class

OUR Information:

Location:

11650 96th Ave N, Suite B Maple Grove, MN 55369

PHONE:

GIVE US A CALL
+1(612)688-4899

OUR PRICING IS SIMPLE

We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.