Back Squat 101: Move efficiently, train effectively

Efficiency /ɪˈfɪʃ(ə)nsi/ noun. cost of input vs. useful output.

If I ask you to push me, but you can only do so with either an iron rod or a pool noodle, which do you pick?

Hopefully you picked the iron rod: have a think about why. In that system, there are 3 components: you, myself, and the connecting implement between. You might be strong as nuts, but if the implement folds, I’m not going anywhere. How efficiently you transfer force is dependent on the relative stiffness of the intermediary (Put simply, how strong/tight is the rod or implement that you’re using). 

So how do we make our squat efficient in a similar way?

To start, we need to view the system as a whole, and how its discrete parts contribute to the system.

In a squat, we again have 3 broad components:

1. The thing we’re trying to move, i.e. the bar.
2. The thing producing force to do the moving, i.e. the hips and legs acting against the ground.
3. The thing connecting the force producer to the thing we want to move, i.e. the trunk (or core if you prefer).

In my opinion, no.3 has the greatest bearing on our ability to squat efficiently. 

Your legs and hips might have a really high capacity to produce force, but if you haemorrhage most of it before it has a chance to act on the bar then we’re driving with the handbrake on. If we can transfer a higher percentage of produced force, we can squat heavier loads for more reps, and chase down more adaptation and get a hell of a lot stronger. 

Our working definition for trunk in this context is ‘everything below the bar and everything at/above the pelvis’. 

We know that in order to transfer more force and squat heavier, we need to be able to create more trunk stiffness. 

The question is, how do we promote trunk stiffness? 

Our 3 big rocks are:

1. Upper back tightness
2. Core positioning 
3. Intra-abdominal pressure (IAP) + Bracing

Upper back tension

The end-result of a lift is a direct consequence of the set-up. If you find yourself folding forward in your squat, it’s most likely a consequence of not using the muscles of the upper back to both stabilise the bar on the back and extend the thoracic spine during the set-up. 

Cues:

• Hand position, as narrow as shoulder mobility will allow.
• Pull shoulder blades towards the midline.

• Pull your elbows towards your lats as if you were trying to get them to touch.

• Push the elbows forward slightly as if trying to get them pointing straight down to the ground.

• ‘If you think you’re tight, you’re not tight enough’ 

Core Positioning

This is where things get interesting.

We have two major landmarks we need to be aware of when setting up a strong core position:

1. The Rib Cage
2. The Hips

Both structures are free to move independently. The majority of people who train sit in extension bias- i.e. their lower ribs are flared and their hips default to an anteriorly rotated position (think donald duck butt). This isn’t inherently bad by itself, but it is less efficient; can dramatically alter squat mechanics; and lead to avoidable pain under heavy load.

So what outcome are we chasing. 

Our goal is to take two independent structures and align them in a way that allows them to behave as a single unit. Chris Duffin (Kabuki Strength) conceptualises the rib cage/hip relationship as ‘open/closed scissors’. Imagine two lines drawn through our landmarks. We want to see those lines parallel to each other (‘closed scissors’), rather than oblique (‘open scissors’).

How do we achieve our ‘closed scissors’? 

Time to introduce the anterior core.

We want to use the rectus abdominis and obliques to pull and hold our landmarks (hips & ribs) together in a closed position. 

It is essential to maintain this relationship throughout all phases of the lift. 

If you struggle with anterior core control, you’ll likely open the scissors in one of two ways:

1. Initiating the squat by tilting the hips into donald duck butt, or
2. Dumping into anterior pelvic tilt and lumbar extension as soon as you push out of the hole.

In my experience, most people that haven’t gone through appropriate assessments and coaching, struggle with anterior core control/awareness. 

If you consistently experience;

• lower back tightness/pain from squatting
• hips pinching or jamming up at the front
• struggle to hit depth 
• or just don’t feel powerful coming out of the bottom position

then this should be your first priority. Strategies to address this would usually include positional breathing drills and anti-extension core work, but are outside the scope of this article (Stay tuned for that one though).  

Cues:

• Ribs down
• Belt-buckle up
• Find and hold onto some abs

Intra-abdominal Pressure (IAP) and Bracing

So we have upper back tension and set a solid core position. Our last component of trunk stiffness is to create both internal and external stability. 

Our first step is to breathe. 

Yep, simple as that. 

Take a deep breath in. 

Think about a half-deflated balloon, if you reduce the available space in the balloon by squashing one half with your fist, the remaining air inflates the other half into a much more solid structure. The primary breathing muscle is the diaphragm. As it contracts, it descends into the abdominal cavity and reduces the available space within the abdomen, increasing IAP, just like our balloon. I was first exposed to the role of the diaphragm via Quinn Henoch (Clinical Athlete), and developed in further detail by Melbourne Strength Culture and the Postural Restoration Institute. Check ’em out.

The result of a diaphragmatic breath should be circumferential expansion of the abs, obliques, and lower back (think 360 degree expansion around your midsection. Not just in your abs). This pressure is fundamental to creating lumbo-pelvic and hip stability during heavy lifting.

We then need active co-contraction of the abs, obliques and lats to create a layer of external stability on top of our internal pressure.

The combination of the diaphragmatic breath, circumferential expansion, and flexing of support muscles is known as the ‘brace’ or ‘bracing’.

Cues: 

• Big breath into the belly like you’re making a food baby (first 95% through the nose, last 5% through the mouth). If you lift with a belt, think about trying to expand it in all directions.
• Flex the abs, obliques (imagine you’re about to be punched in the stomach) on top of your air.
• Pull the bar down over your back as if trying to bend it in half.

So these are our big 3 for finding an ‘iron rod’ of a core. Prioritise core alignment; find some intra-abdominal pressure/bracing; then lock in that upper back. 

Move more efficiently. Be more effective. 

Further reading/references on these concepts and can be found at the following outlets: 

Kabuki Strength

Clinical Athlete

Melbourne Strength Culture

Postural Restoration Institute