Barbell Back Squat

The Back Squat is done after completing The Clean and heave Press. The barbell is lowered to the back of your head and placed on your shoulders.

Body Part and Muscle Group
The Back Squat works the lower body with particular focus on the following muscles Gluteus Maximus, Quadriceps, Hamstrings and the Gastrocnemius.

Joint Actions
The movement to perform the Back Squat involves Hip Extension and Knee Extension.


  • Following on from the Heave Press.
  • Lower the barbell behind your head and place it on the flesh part of your shoulders.
  • Adjust your hands to have a wider grip for more support.
  • Keeping your back straight squat down as if you were sitting in a chair.
  • Keep your knees in line with your hips and ankles, bend your knees to 90 degrees.
  • From this position, you need to drive back up using the powerful muscles in your legs and buttocks.
  • Keep looking forward and maintain a neutral position, move back up to a standing position with your knees off lock.

Progression: Add more weight, increase your reps, increase your sets or slow the exercise down.

Alternative: Front Squat, Lunges or Dumbell Squats.

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