PURPOSE
The Back Squat is a common variation of the Front Squat.
A Back Squat may be performed with the bar across the upper back.
When performing the Squat with dumbbells or kettlebells, start in the Straddle Stance position with one weight at each side using a neutral grip.
Figure 14-2 demonstrates a Soldier performing the exercise with the following movements:
STARTING POSITION
● The starting position for the Back Squat is the Straddle Stance position with the toes pointed slightly outward.
From the starting position, bend the knees and slowly lower the body downward until there is a 90-degree angle between the upper and lower leg.
COUNT
● Return to the starting position.
REPETITIONS
● Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session.
CHECK POINTS:
● Maintain a natural arch in the lower back with the head and neck staying in alignment to avoid extending the neck.
Do not round out the upper back.
● Keep the knees stay aligned over the feet and the heels on the ground.
● Initially do not squat deeper than 90 degrees.
Progress to deeper positions as strength improves.
Always lift a weight that can be controlled.
SPOTTERS
The Back Squat requires a spotter.
The spotter maintains the following:
SPOTTER STARTING POSITION
● The starting position for the spotter is the Straddle Stance behind the lifter with hands close to but not touching each side of the body between the waist and the upper arms.
SPOTTER TECHNIQUE
● Assist the lifter as needed in un-racking the weight and moving to the starting position.
● During the squat movement, move with the lifter until the lifter has racked the weight after completing the last repetition.
● Always remains prepared to assist if the lifter becomes unstable.
Spot with the hands under the chest.
● Stay especially cautious when the lifter is conducting a power or muscular strength set when the weight is likely to be heavy.