Back Squat

Question 1

What does bracing incorporate?

Answer 1

Bracing incorporates all of the trunk musculature and aids in the prevention of lumbar flexion.

Question 2

What is the first step in performing a back squat?

Answer 2

Create a shelf with the traps, draw shoulder blades together, and push shoulders up while pulling the barbell down.

Question 3

What position should the lower back be in during a back squat?

Answer 3

Maintain a neutral to extended lower back position; never display a lumbar flexed position.

Question 4

How can you prevent lumbar flexion during a back squat?

Answer 4

Keep strong intra-abdominal pressure to reduce chances of lumbar flexion.

Question 5

What is the foot placement for a back squat?

Answer 5

Feet should be shoulder width apart and slightly externally rotated.

Question 6

What should happen with the hips, knees, and ankles during a squat?

Answer 6

Hips, knees, and ankles all move simultaneously.

Question 7

What does a full squat entail?

Answer 7

A full squat entails the femur being parallel to the ground and hips in line with the knees, with feet remaining entirely planted.