Back Squat Phases

Question 1

What does Phase 1 Un-racking the Bar Consist of?

Answer 1

• Adjust rack to armpit height
• Position the bar on the upper traps
• Feet and hips directly under bar with slight flex
• Bar held in overhand claw grip
• Elbows at 90 degrees
• Scapula retracted
• Extend hip and knees to lift bar from rack
• Take 2-3 steps back

Question 2

What does Phase 2 Starting Position Consist of?

Answer 2

• Feet at 5-1
• Erect torso and abs activated
• Head slightly above horizontal
• Scapula retracted

Question 3

What does Phase 3 Decent Consist of?

Answer 3

• Breath in and hold breath
• Tighten abs, glutes and lower back
• Flex at hips and knees
• Keep feet flat on the floor
• Maintain flat back (slight lordotic curve)
• Descend until you break parallel
• BW over the middle of the foot
• Knees follow the line of the feet

Question 4

What does Phase 4 Bottom Position Consist of?

Answer 4

• Head up

- Chest up

Question 5

What does Phase 5 Ascent Consist of?

Answer 5

• Lead with chest
• Breathe out as erect stance is achieved
• Drive upwards by extending at knees and hips
• Explosive movement
• Feet flat on the floor
• Torso upright
• Full hip extension if possible