The Perfect Back Squat Setup and How to “Pack Your Back” From a Personal Trainer
Everyone goes through their own journey when they first begin working out. However, you don’t want to be that person in the gym hurting themselves by not following best practices while lifting. While it is easy to overlook proper form and just go for it, this mindset can cause injury and result in an ineffective lift.
A proper back squat involves intentional movements from the first moment you touch the bar to the second you are actually performing the exercise. The setup and form you adopt while back squatting will determine how effective your workout is, and it will also assist you in preventing workout-related injuries.
Check out why proper form is so important and, from a personal trainer, how to achieve the perfect back squat setup and “Pack Your Back”!
Why Proper Back Squat Form Is Important
Especially when you’re lifting heavy, having the proper form for any type of lifting is crucial to preventing injury. In addition, it is essential to make sure you have a proper setup, so you are actually working out the part of your body you intend to work out.
According to WebMD, muscle pull, muscle strain, knee injuries, and shoulder injuries are among the top injuries that occur. Luckily, most (or all) of these injuries can be prevented by being aware of your body and having proper form.
Coming from a Holtsville personal trainer with years of experience, here is the best process to ensure you are using the proper back squat form.
Place Hands at Shoulder Width
Here at Prevention & Performance Training Studio, we believe that a proper setup will lead to a successful workout. As such, we focus heavily on lifting techniques to prevent injury and maximize lift effectiveness.
Placing your hands on the bar at shoulder width will up your chances of finding a successful placement or “home” for the bar on your back. Make sure you are keeping your chest raised rather than scooping your shoulders forward. You wouldn’t want to cause strain to the back of your neck!
Position Yourself Under the Bar
You don’t want to have your feet 2-3 feet behind you as you lift the bar and weights out of the rack. Why? Because you would be straining your back during that initial lift. Instead, position yourself under the bar with your feet planted firmly below you and mold the bar into the grooves of your shoulders.
With your hands firmly gripping the bar, feel free to “rev” the bar (much like a motorcycle) to help you find a comfortable spot for the bar on your back. Move your neck from side to side and elongate it to ensure the weight is on your back and shoulders rather than your neck muscles.
This specific technique of working the bar into your back is called “packing” your back. Although it adds just a few seconds to your workout, it is highly effective in making sure that the bar isn’t going anywhere once you begin lifting and squatting.
Lift the bar using your legs rather than your back, and take 2-3 steps back from the rack to give yourself room to squat. Check out this Back Squat Setup instructional video, provided by a Suffolk County personal trainer, for a visual of how the bar should sit on your shoulders!
Firm Grip, Tall Chest, Strong Core
All of the above are required for an effective back squat setup, form, and lift. You’ll want a firm grip on the bar, raised chest, and an engaged core. Before you lift, check that you have a sturdy hold on the bar and a solid stance with your forearms.
Avoid letting the bar drag your chest and shoulders forward; instead, keep your chest tall and raised. Remember, the back squat is a full-body workout. As such, your hands, arms, chest, legs, and core need to be working together. As you lift the bar out of the rack, extend your elbows back and engage your core as well as your back muscles, you want to tight when getting into position for your squat. Avoid taking a bunch of steps out of the rack also, this will exert some of the energy you could have used on the lift. About 3 – 4 small steps is all you really need to find your position but this can take time to get down.
You can also push back your head and neck to create further tension and further secure the bar in its place on your back, this is call a “chin tuck” by most Coaches and personal trainers. Now that your whole body is working in conjunction, you’re now sufficiently prepared to squat!
Drive Through with Your Legs
As you squat and lift back up, imagine you are driving through the ground with your legs. This will keep your mindset where it needs to be to ensure only the right muscles are activated for your back squat. Then, as you lower your body down, keep your core firm.
Focus your attention on pushing back up through your legs. Repeat this steady up-and-down motion as many times as you need for your rep count. Once your first set is done, take a short break to catch your breath.
When you’re ready, start the back squat setup process over and complete your second set. Each time you pick up the bar again, you’ll want to make sure that you establish proper form. With consistency, you’ll see positive changes in your muscles in no time!
Consider Personal Training
At least when you are beginning to take lifting and working out seriously, it is always a good idea to consult with a personal trainer. Not only does personal training give you access to an industry professional, but it also helps you stay motivated long enough to form healthy workout habits.
In fact, in a study reported by Redbook, “Working out with a personal trainer can actually boost the success rate of achieving your fitness goals by more than 30 percent.” There are a variety of proven benefits to hiring a personal trainer, including, but not limited to:
Benefits of Personal Training:
● Accountability
● Increased Confidence
● Injury Prevention
● Comprehensive Knowledge
● Goal Achievement
● Nutrition/Eating Tips
A personal trainer can assist you in nailing down the perfect back squat setup. This way, you can workout with confidence, knowing that you are going through the correct motions!
For more information about the back squat setup process or to consult about another exercise, we invite you to Reach Out to us at any time to speak to a personal trainer.