As we all know the back squat is an amazing movement to have in your training. You may hate it or you may love it, either which way you should never neglect it.
If you have done some front squats and back squats in you training, you may know what the benefits and differences are between the two. Personally, I try to use different variations with my clients training program and my own.
Targets the posterior chain
Squatting with a bar on your back requires you have slight forward lean therefore it loads the posterior chain mainly your glutes and hamstrings. So, if you are looking to build strength, size or power in your posterior chain using the back squat may help you.
Builds overall strength
The back squat allows you to carry much heavier weights out of all the squat variations. With more weight, this increases your strength potential.
Great athletic carryover
Because the back squat loads the hips and hamstring which are muscles that help with hip extension. Athletes can increase their sprinting and jumping abilities by having a stronger and more explosive hip extension.
These are just a few of the benefits you gain from a back squat. We can get into how it helps certain problems and how it can help hormones and such but that is for another time.
Performing the Back Squat
Step 1: Stand under a bar and have it rest on your traps.
Step 2: Pull the bar on your traps by keeping your lats tight and bending the bar on your back.
Step 3: Keep your back tight by squeezing lats and your shoulder blades together.
Step 4: Push your knees slightly out to open your hips.
Step 5: While keeping your body weight on your midfoot and a neutral spine, slowly lower your hips straight down.
Step 6: As you reach the parallel pause.
Step 7: As you come up, keep your weight midfoot and as you extend your knees squeeze your glutes
There are so many ways you can progress your back squat. This depends on what you are looking to achieve. For general population, I would recommend progressing by adding 2kg / 5lb of weight every training session or increase time under tension by slowing down your squat or adding pauses in your rep.
As for athletes, you can start to add accommodating resistance like bands and chains into your training to help with stability and explosiveness.
Of course general population and athletes can progress either way, progress up based on your training goals.
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