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When it comes to building strength and raw power, the "low-bar" BACK SQUAT is KING. It is important to know the difference between the three main squat variations. Front Squat, High-Bar Back Squat and Low-Bar Back Squat. We teach all three and make sure our students understand the mechanics of each lift. Most novice weight lifters seem to have difficulty with bar position on the "Low-Bar Back Squat." Typically the flaw is placing the bar too high on the neck (traps). This can also be attributed to lack of shoulder flexibility. The solution for which lies in the PVC shoulder "dislocate" stretch we all know about.
Follow these 3 steps to a better Low-Bar Back Squat:
1. Begin by placing a PVC dowel across the back (photo above-far right)
2. Take a wide stance and pull the hips into a deep squat, at or slightly below parallel.
3. Drive the hips back up while holding a constant back angle (photo below-middle).
Workout of the Day
As many rounds as possible in 20 minutes of:
10 Dumbbell Hang Squat Cleans #55
25 Sit-Ups
"Men's natures are alike, it is their habits that carry them far apart." -Confucius