Squat Guidelines
The squat develops the muscles in the lower back, hips, glutes and
thighs. This is known as the “Power Zone” because these muscles are
needed when performing power movements such as jumping and
running. Research has shown that squats and cleans will improve
sprinting and jumping ability, which are two major components of sports
performance.
Back Squat
Beginning Position:
 Grip should be slightly wider than shoulder width
 Elbows up to create a muscular shelf
 Position the bar on the traps not neck
 Step under bar and position feet parallel to each other
 You should not be on your tippy toes
 Lift and hold chest up and out
 Pull shoulder blades toward each other
 Head slightly up
 Take one step back
 Position feet shoulder-width or wider, and even with each other
 Point toes out slightly
Squat Guidelines
Downward Movement phase:
 Focus eyes on wall and head up
 Slowly and under control, lower bar by flexing at the
hips/pushing your hips back
 Maintain erect body position
 Keep weight over the middle of the foot and heels, not on the
toes
 Keep knees aligned with the feet
 Continue squatting until the thighs are parallel to the floor, your
back begins to round or flex forward, or the heels rise off the
floor.
 Do not bounce at the bottom of movement
Upward Movement Phase:
 Focus eyes on wall and head up
 Slowly raise bar by straightening the hips
 Maintain body position
 Keep your heels on the floor and push through them
 Do not let knees move in or out
 At the completion of the set, slowly step forward into the rack
BREATHING:
Inhale during the downward movement phase
Exhale though the sticking point of the upward movement phase
Proper Spotting Position
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Feet flat on floor/stable position
The spotter stands behind the lifter
DO NOT touch the lifter unless lifter asks or fails at the attempt
If necessary the lifter can set the weight all the way down on the
rack and move forward leaving the bar on the bottom rack
Squat Guidelines
When to use a weight belt?
 Unless you have an injury that requires you to wear a weight belt
every time you squat a good rule of thumb is to wear a weight belt
when you are maxing or doing a weight that you can only do 3
times or less.
 If needed the spotter will place their arms under the armpits of the
lifter and assist them as they finish the rep and rack the weight
Videos to illustrate the squat.
https://www.nsca.com/Videos/Exercise_Technique/Exercise_Technique__High_Bar_Bac
k_Squat/
http://dartfish.tv/Player.aspx?CR=p1090c47770m2155946&CL=1
http://youtu.be/Dy28eq2PjcM
http://www.stack.com/2015/09/11/how-squats-benefits-yourathletic-performance/
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