1. Head Position.
The position of your head will have an impact on your back position. When we squat we are looking to achieve a neutral back angle or straight back with the head finishing inline with the back. Head movement will most likely cause unbalance and unwanted distribution of the weight during the squat.
2. Get A Tight Bar
Lifters under value how much a tight bar on the back can make a difference. Locking the bar in place and activating the lats will help help prevent you losing tightness and falling forward. A tight bar with maximal effort on your back can make a huge difference in how the weight feels when taking it off the rack.
3. Drive The Bar Back
The tendency is often to raise the hips and let the bar take control. By doing this you’re allowing the weight to come forward and lose that neutral back posotion. Driving the bar back will help you load the hips better and keep a more upright position coming into and out of the squat.
4. Keep Your Elbows still!
Keeping the elbows locked and still is usually a sign that a lifter knows how to lock his back and bar in place. When squatting you don’t want any of the upper body to move and want to be completely locked in and tight. Flaring them elbows is only going to throw you forward and lose tightness. If you’re going to move the elbow at least drive them forward but don’t exaggerate it either.
5. Brace And Hold
Most new lifters do not know how to brace. A simple way of teaching some to brace is by punching them in the stomach and then asking them if you can do it again. I guarantee they will brace the second time. Obviously don’t go Mike Tyson on them and start laying your athletes out but you get the idea.
When you figure out how to brace you then need to hold it through the squat. Imagine you’re going under water and you the next time your breathe out or in is when you come up. This applies in the squat also do not breathe in or out whilst moving.
6. Push Your Knees Out
If you’re knees float in while you’re squatting then you most likley have some type of glute issue. The other reason could be you’re not pushing your knee out. Slightly rotate the feet and push the knees out when you squat. This will also open up the hips and allow you to hit depth a little easier.
Once you have mastered the body weight squat you can then include it in your warm up and move on to this squat variation.
Jay Farrant Strength & Conditioning Coach Dublin – Personal Trainer