Back squat

The back squat is a barbell exercise with the bar resting on the upper back and shoulders.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 396.} The client steps under a racked bar and lifts the elbows to form a shelf with the upper back and shoulder muscles.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 396.}

The NSCA describes two positions: low bar across the posterior deltoids at the middle of the trapezius, with a grip wider than shoulder width; high bar above the posterior deltoids at the base of the neck, with a grip slightly wider than shoulder width.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 396.} IPTA places the bar on the upper trapezius without pressure on the neck vertebrae.^{2International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 300.}

Zatsiorsky and colleagues recommend high bar as a starting point, with hands at shoulder width to keep the upper back tight and the shelf stable.^{3Zatsiorsky, Kraemer and Fry, Science and Practice of Strength Training, 3rd ed., p. 183.}

In practice

• IPTA’s checkpoints are knees tracking with the toes, a neutral spine, upright posture and no inward knee buckling.^{2International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 300.} For heavy weights, it adds safety pins in case the client gets stuck at the bottom.^{2International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 300.}
• Use the greatest range of motion available to the client, then standardize depth to make progression easier to control.^{4International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 301.}
• A bar on the back calls for one or more spotters, ideally inside a power rack with crossbars set at the right height.^{5Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 370.}
• One spotter at each end of the bar is common.^{6Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 342.} They must synchronize when and how much they help to keep the bar balanced.^{6Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 342.}