Squat

The squat is considered the "King of Lifts."  When performed correctly, the squat provides athletes with explosive strength.  The squat is an essential lift as it coordinates all the muscles in the body to work together to perform the lift.  When Nebraska athletes are tested for strength, the squat is one of the two lifts that make up the Strength Index.

 

Athletes must have the correct technique for the squat to effectively help in strength training.  Below is the description of the squat and how to perform the King of Lifts the correct way.

 

Squat

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Purpose:   To develop the quadriceps, thigh adductors, gluteus maximus and hamstrings.   When done correctly, full squats will build up the muscles, ligaments and tendons that surround the knee.  The spinal erectors are developed to a large degree by contracting isometrically to keep the torso erect. 

 

Start Position:  

1.     The bar should be placed on the racks at the height of the chest.

2.     Position hands on the bar slightly wider than shoulder-width.

3.     Step under the bar, feet parallel and knees slightly bent.

4.     Position bar comfortably on the shoulders in one of two positions.

        a.  Across the top of the shoulders at the base of the neck.

        b.  One inch below the top of the shoulders across the traps. 

5.     Pull the shoulder blades together tightly.        

6.     Hips are in vertical alignment with the shoulders.  

7.     Lift bar out of rack by extending the knees.

8.     Step backwards using as few steps as possible. 

9.     Position feet so they are parallel, with toes pointed out slightly. 

10.   The heels should be slightly wider than the hips. 

 

Key Points:

1.     Make sure the bar is in a good solid position on the shoulders by pulling the shoulder blades together tightly. 

2.     The closer you position your hands together on the bar, the tighter the shoulder blades can be pulled together.

3.     Athletes with narrow hips should use a narrow stance.  Athletes with wide hips should use a wide stance.

 

Procedure:

1.     Focus eyes directly ahead on the wall with head slightly up.  

2.     Take a deep breath and hold it.

3.     Slowly lower the bar under control by bending at the hips and knees. 

4.     Keep the knees pointed out in alignment with the feet. 

5.     The instant the thighs are parallel to the ground explode out of the bottom position.

6.     Keep the back flat and shoulder blades drawn together.

7.     Keep your weight back on your heels. 

8.     Do not throw the head back. 

9.     Exhale your breath as you near the completion of the lift.  

10.   Complete the squat by fully extending the knees and hips. 

 

Key Points:

1.     Control is the most important factor.  Do not try to bounce out of the bottom. When an athlete tries to recover to an upright position after bouncing out of the bottom, he will raise his hips too quickly causing the back to round out. This takes the stress off the legs and puts it on the lower back.  It is imperative to descend slowly and under control. 

2.     Keep the shoulder blades together.  If the shoulder blades relax, the lower back will round out.

3.     Pick out a spot on the wall in front of you.  Keep the eyes focused on that spot throughout the performance of the squat.  This will help control the bar by keeping the body in a stable position.  If the eyes are looking all over the place, the lifter has a greater chance of losing his balance. 

4.     Squat inside the rack. Otherwise, use two or three spotters.

5.     Flex the knees and hips.