Yes, I am a huge Harry Potter fan, but no, I’m not talking about that today- I just couldn’t help including a literary reference in there! Today, I am talking to you about the King (or Queen) of all compounds: the Barbell Back Squat. Another badass exercise that took me some time to grasp the technique. Unfortunately like deadlifts, this exercise is too frequently executed badly on the gym floor and for a variety of reasons. I roll my eyes when I see ego lifters on Instagram ‘hitting a PB’ with the worst form, I tut and moan under my breath when I see lads in the gym yelling in encouragement as their mate comes not even halfway to the floor yet hitting their top weight with a gazillion plates on either side of the bar. This post today will help you improve your barbell squat, will explain your fitness journey leading up to a barbell squat if you are new to lifting and will enlighten you on key coaching points to consider if they are currently in your training regime-which they should be even if you’re a beginner!
MY HISTORY WITH SQUATTING
Please remember that 6 years ago, I didn’t even know what a barbell back squat was and I still remember my very first session with Anton and the pain I felt after, even though I couldn’t squat past parallel. I still get blown away with how far I’ve come, but I remember how long it took me to reach my PB on a squat (back in 2020) which was 105kg (I think x3 reps). It is so long ago to remember but I would have started on a Goblet squat (bodyweight then progressing onto using a dumbbell) and I believe I started using the neutral grip barbell when I squatted for the first time. I recall when I eventually started using the barbell the pain between my shoulder blades due to a lack of muscle in the traps. A lot of early videos show me either using a pad or wearing a thick hoodie. Eventually I’d developed enough muscles there whereby I didn’t feel anything. Be advised that I only got stronger on my squats due to eventually hitting x3 leg sessions a week (but no, I wasn’t barbell squatting x3 a week!) Other leg exercise that strengthen the glutes and quads filled up my plan and this led to a huge improvement in my squats. How many exercises are you currently doing and are in your programme that will improve and develop your back squat?
COACHING POINTS TO NEVER FORGET
DEPTH: If you’re not squatting low enough (past parallel) then it is probably a good idea to have something to hit. With clients new to the bar, I like to use a bench (and sometimes added blocks) so they practice hitting a good depth. Eventually they move onto tapping just a foam roller and/ or one block and as their quad and glute muscles build up the strength, they won’t need any targets to tap. It is vital to learn this full range of motion from the start BEFORE increasing any weight.
TEMPO: I often see squats being done way too quickly by some people in the gym. Ideally it should be 3 seconds on the way down and a quick drive up for 1 second. The whole exercise should look nice and controlled.
POSITIONING: feet should be hip width apart and toes turned out slightly. Elbows should be up to ensure a tight back and for full support of the bar and tension in the shoulder blades throughout.
THE EXECUTION: You should brace and tighten your core just before you come down and always exhale at the top. At the bottom, knees should be pushed out. Avoid leaning forward and heels should remain flat on the floor the whole time. Hips should be pushed forward at the top at the same time as squeezing your glutes but not too much- so avoid hyperextending or mimicking a hip thrust movement.
OTHER THINGS TO LOOK OUT FOR:
If you have tight hips and you are leaning forward too much, or not hitting a good enough depth, then it may be an idea to use a heel raiser when you squat. Other things I have noticed with female clients in particular are knees caving in just before they come back up to the top. A word of advice: always squat in front of a mirror, video your sets or ask someone experienced for feedback. Also, please don’t overload the bar until you have all the coaching points listed above perfected. Otherwise, what could happen is you learn to squat without a full range of motion and then you’ve learnt to do it badly! Warmups before squats will also determine your form. So ensure to hold a squat for 15 seconds, maybe do leg swings, band walks and glute bridges before you commence. This will also avoid injury!
OTHER EXERCISES THAT IMPROVED MY SQUAT:
· Dumbbell Walking Lunges
· Hip Thrusts
· Split Squats
· Dumbbell Stepups
· Reverse/Alternating Dumbbell Lunges
· Bulgarian Split Squats
· Cable Kickbacks (for glutes)
· Lateral Band Walks
Your Squat fitness journey could look like this: Bodyweight squats ➡ Goblet Squats ➡ Neutral Bar Squats OR Smith Machine Squats ➡ Barbell Box Squats ➡ Barbell Back Squats
Want to start squatting? Improve your technique? Train with a proper plan?
Find me on Instagram and DM @natashakostalas or get in touch here
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