General Characteristics of Back Squats
Both types share the following Characteristics
Feet flat on floor and toes pointing slightly outwards at an angle between 15 deg and 30 deg depending on mobility. See here discussion of foot position.
Inhale and hold your breath while lowering the bar. We will have a separate post on breathing, bracing and the Valsalva Maneuver in a forthcoming post.
High Bar Back Squat
Grasp the bar with a closed, palm forward grip (actual width depends on the bar position). The hands should be spaced evenly and slightly wider than shoulder width apart. A narrower grip, requiring more shoulder mobility will allow the shoulder muscles to provide a padded shelf for the bar. The elbows should be pointing down and back. Pointing them back will help raise the deltoids to support the weight.
Comparison of the High Bar Back Squat to the Low Bar Position
- You may be able to squat deeper because of the relatively more upright position of the torso.
- Quads receive relatively more load.
- This may feel like a more natural movement than the low bar position.
Next we will continue with and in depth look at the Low Bar back Squat.