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Movements Weightlifting Back Squat

Overview & Demo

Perform a squat while supporting a barbell on your upper back. Starting from a fully erect position, lower yourself, and the barbell, to a position where the crease in your hips rests lower than the height of your knees, and stand back up. Safe/efficient technique requires all of your weight to stay in your heels, wide knees, a hip drive out of the bottom, and a tight core. Variations include low-bar back squat and high-bar back squat.

Equipment

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Rogue Beater Bar
The Beater bar is a 31 MM bar with no center knurling and has Olympic knurling marks. The shaft is black zinc and the sleeves are bright zinc coated. This bar is not made for competitive olifts, it is meant to be the bar that takes a high rep beating where the diameter of the shaft is not essential. - RogueFitness.com
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Rogue ES-1 Echo Squat Stand
Just the bare essentials. This stand can handle your 500LB back squat with ease. We went back to the drawing board and came up with a squat stand for those of you on a budget. Still constructed at the Rogue Factory in Columbus Ohio, this stand is everything you expect from Rogue: a heavy duty quality made piece of equipment. We didn't cut any corners on this one. Now you can get a US made squat stand for the same price others are selling flimsy imports for. - RogueFitness.com
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HG Rogue Bumpers
Plate diameter: 450mm (IWF Standard is 450mm). Collar opening: 50.40mm. Insert type: Stainless Steel. - RogueFitness.com
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Rogue HG Collars
Our all new ROGUE HG Collars, with patented locking mechanism that will hold on repeated drops! - RogueFitness.com

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CrossFit Journal Articles

  • The Mechanics, The Movement, The Placement
    Coach Rip defines good form in the squat as follows: the ability to keep a barbell exactly over the middle of the foot throughout the entire range of motion. Doing so eliminates the “lever arm”—or “moment arm”—between the bar and the middle of
  • The Squat and the Hamstring
    Assisted by a mini-skeleton he calls Mr. Thrifty who “has seen better days” Mark Rippetoe discusses the importance of the squat and the hamstring. This footage is taken from a Basic Barbell Certification Seminar held on February 14, 2009 at CrossFit B
  • The Squat: All About Hips and Knees
    Coach Mark Rippetoe discusses the importance of the hips, knees, stance and muscle mass in the squat. The footage taken from his Basic Barbell Certification seminar at CrossFit Brand X in Ramona, CA on February 14, 2009. Among other things, Coach Rippetoe
  • Active Lumbar in the Squat
    In this video, Rip explains the proper lumbar mechanics required for squatting effectively. Awareness of the pelvis and the musculature of the lower back is essential. A slight anterior pelvic tilt is generally required at the start of the squat so that l
  • The Holy Trinity of Strength Training
    Bill Starr writes about the holy trinity of strength training. If you’re looking to build brute strength, you need to avoid machines and biceps curls. Instead, focus your time in the weight room on a small number of core exercises that hit the main m
  • Low-Bar vs. High-Bar Squats
    I learned to squat a long time ago. It was 1977, and I had just been in a little altercation that convinced me that I might need to be in a little better shape than I was. I was an Early Adopter of soccer in high school (Texas, 1973-74, nobody knew what t
  • Back Squat Geometry Part 2
    This video continues Rip's discussion of lifting mechanics from last month's CrossFit Journal. Taken together, the two videos offer a clear, down-to-earth explanation of how and why the principles of force, physics, and human physiology determine the posi
  • Back Squat Geometry Part 1
    What constitutes good form for barbell lifts is not a matter of opinion or up for debate, argues lifting coach Mark Rippetoe. Rather, proper mechanics are about understanding the relevant bits of human skeletal anatomy and the principles of force and phys
  • Back Squat Geometry Part 1
    What constitutes good form for barbell lifts is not a matter of opinion or up for debate, argues lifting coach Mark Rippetoe. Rather, proper mechanics are about understanding the relevant bits of human skeletal anatomy and the principles of force and phys
  • Going Deep
    Contrary to what you might hear from some medical professionals, going deep in full squats is a spectacularly good idea, writes Coach Mark Rippetoe, co-author of Starting Strength and owner of Wichita Falls Athletic Club/CrossFit Wichita Falls.

Olympic Lifting

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Coach Burgener knows more about Olympic Lifting than anyone on this planet. If you want to improve your snatch and/or clean & jerk then you NEED to attend the CrossFit Olympic Lifting. If you haven't heard of Coach B then you should slap yourself. Check out these CrossFit Journal articles for more info: The Burgener Warmup(free), The Stance, Clean and Jerk, Receiving The Bar and Snatch Grip Position

Power Lifting

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Improve your Deadlift, Bench Press and Backsquat with the CrossFit Power Lifting Course. If Louie Simmons is good enough for the various NFL and NCAA football programs then he's good enough for you. Check out these CrossFit Journal articles for more info: Louie on the Conjugate System and Dynamic-Effort Day

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