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Safe and Proper Way to Perform a Barbell Back Squat
Kody Springsteen
Colorado State University
College of Health and Human Sciences
Fort Collins, CO 80521
kody.springsteen@gmail.com

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Table of Contents
List of Figures ................................................................................................................3
Introduction ....................................................................................................................4
Purpose and Scope .......................................................................................................5
Section 1: Barbell Positioning ......................................................................................6
Section 2: Foot Positioning...........................................................................................8
Section 3: The Eccentric Phase..................................................................................10
Section 4: The Concentric Phase ...............................................................................12
Glossary of Terms........................................................................................................14
References....................................................................................................................15

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List of Figures
Figure 1: Low Bar Position (left); High Bar Position (right) ..........................................................6
Figure 2: Feet slightly outside shoulder width; Toes pointed forward and slightly out..................8
Figure 3: The athlete moving from a standing to below parallel squat position. ..........................10
Figure 4: Injury Prone with Knees Inward (left); Injury Free with Knees Outward (right)..........11
Figure 5: Athlete Going From the Eccentric to the Concentric Phase ..........................................12
Figure 6: Driving Through the Heels ............................................................................................13

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Introduction
Since exercising began, barbell back squats have been a crucial exercise throughout
numerous athlete’s workouts to improve strength, power, and performance. This excellent
movement can tremendously benefit an athlete’s performance, but also critically injure an athlete
if performed with poor form. The American College of Sports Medicine (ACSM) teaches
coaches and athletes how to perform this exercise correctly, but still thousands of athletes each
year hurt themselves severely while performing barbell back squats.
With the growing desire for athletes to be stronger, faster, and more powerful, athletes
must continue to perform this advantageous, but dangerous exercise to improve overall
performance. Athletes and coaches should still perform this beneficial exercise, but should do so
using safe and proper form. Using safe and proper form will prevent serious injuries from
occurring, while benefiting the athlete.

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Purpose and Scope
This manual is intended to help provide safe and proper barbell back squatting form for
the American College of Sports Medicine coaches and athletes who are performing barbell back
squats to improve strength, power, and performance. Many coaches and athletes are
knowledgeable on working out and improving overall performance. However, many coaches and
athletes do not perform barbell back squats with safe and proper form. This manual is intended
for coaches and athletes who have previous knowledge on barbell back squats, but are looking to
improve upon barbell back squat form to prevent injury and maximize the benefits from this
crucial exercise. Coaches and athletes should only use the content provided in this manual with a
spotter present while performing the lift.

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Section 1: Barbell Positioning
When positioning the barbell across the trapezius there are two common ways that the
barbell can be positioned. Both of these barbell positions provide safe and proper back squat
form, but serve two different purposes when squatting. Since the barbell position provides the
same function, barbell position depends on what the athlete is trying to accomplish from the
squat. Both barbell positions consist of the barbell resting along the trapezius. In a high bar
barbell position, the barbell is higher up on the trapezius allowing the athlete to squat deeper and
with a more upright torso position. In a low bar barbell position, the barbell is lower on the
trapezius allowing the athlete to have more leverage and be able to squat heavier weights. Since
high and low bar barbell position provide the same exercise, they will be used either way in the
manual. Barbell position really depends on the athlete’s comfort while performing the squat.
Figure 1: Low Bar Position (left); High Bar Position (right)
Source: www.musclemag.com
As shown in Figure 1, the high bar position allows for the athlete to squat deeper and have a
more upright back angle. This is a better barbell position for athletes looking to keep flexibility
while increasing strength, power, and performance. As shown in Figure 1, the low bar position
allows the athlete to have a lower back angle and more leverage when squatting. This barbell

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position is better for athletes looking to increase muscle size as well as strength, power, and
performance.
Whenever performing a barbell back squat, barbell position is the first step to staying safe
and maintaining proper form. Coaches and athletes performing this exercise should be familiar
with the different barbell positions and the anatomy of the individual training.

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Section 2: Foot Positioning
After choosing the most advantageous and comfortable barbell position, the athlete must
position his or her feet correctly. The athlete must have his or her feet slightly outside shoulder
width with the toes pointed forward and slightly out. This position should feel stable,
comfortable, and similar to when the athlete is about jump. Having the feet in this position will
benefit the athlete most, while keeping the athlete safe from injuries. Be sure to have good tennis
shoes that provide support, stability, and traction. Tennis shoes should be tied at all times to
reduce the risk of injury.
Figure 2: Feet slightly outside shoulder width; Toes pointed forward and slightly
out
Source: forum.bodybuilding.com

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Section 3: The Eccentric Phase
Once the athlete has found a comfortable barbell position and the proper foot position,
the athlete will begin the movement. The athlete while performing the movement must keep all
core muscles contracted, a neutral head position, maintain a flat back position, and keep the chest
up. These key points are crucial so that when the athlete begins the movement he or she does not
lose form, maximizes performance, and does not injure the spinal erectors. The athlete will
dismount from the squat rack and position the feet properly. The athlete’s first movement will be
the hips pushing backwards, and then the knees will bend as the hips go back. Keep the core
muscles contracted and continue the eccentric phase of the barbell back squat. The athlete will
continue to squat down until the hip joint is below parallel of the knee joint. This ensures that the
athlete is maximizing muscle flexibility, power, and performance. When the athlete has reached
below parallel he or she needs to ensure that the head is still neutral, back is flat, feet are
positioned correctly, chest is up, and knees are pushed outward. When the knees are inwards,
many injuries to the ACL, LCL, MCL, and PCL can occur.
Figure 3: The athlete moving from a standing to below parallel squat position.
Source: www.machinemuscle.com

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Figure 4: Injury Prone with Knees Inward (left); Injury Free with Knees Outward
(right)
Source: forum.bodybuilding.com

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Section 4: The Concentric Phase
Once the athlete has reached the below parallel squat position with proper form, he or she
must perform the concentric phase of the movement. The concentric phase begins by the athlete
pushing through the heels upward towards the ceiling. Note: Do not push through the toes as
this will cause instability and bad posture. The athlete must produce enough force to get back
to upright, but not allow the knees to go past the toes. Note: This should feel like the athlete is
attempting to jump off the ground. This requires the gluteal muscles, hamstrings, quadriceps,
and calves to contract and power the athlete to an upright position. As the athlete is pushing
through the heels he or she needs to maintain proper posture and keep the head in a neutral
position. Keeping the chest up is important here to prevent rounding of the lumbar spine and
reducing lumbar stress. Once the athlete has reached the upright position he or she must contract
the gluteal muscles to complete the movement. After the athlete is done performing the
movement he or she should walk the barbell into the squat rack.
Figure 5: Athlete Going From the Eccentric to the Concentric Phase
Source: www.mikeirr.com

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Figure 6: Driving Through the Heels
Source: www.norcalcrossfit.com

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Glossary of Terms
ACL (Anterior Cruciate Ligament) - a cruciate ligament which is one of the four major
ligaments of the human knee
Barbell - long metal bar to which disks of varying weights are attached at each end, used for
weightlifting
Concentric - force is produced to overcome the weight and the muscle shortens
Eccentric - force resists the movement as the muscle lengthens
Gluteal Muscles - any one of three large skeletal muscles that form the buttock and move the
thigh
LCL (Lateral Cruciate Ligament) - a cruciate ligament which is one of the four major
ligaments of the human knee
Lumbar Spine - largest segments of the movable part of the vertebral column
MCL (Medial Cruciate Ligament) - a cruciate ligament which is one of the four major
ligaments of the human knee
Patellar Ligament - central portion of the common tendon of the Quadriceps femoris
PCL (Posterior Cruciate Ligament) - a cruciate ligament which is one of the four major
ligaments of the human knee
Spotter - an individual supporting another individual during an exercise that may cause injury
Trapezius - a pair of large triangular muscles extending over the back of the neck and shoulders
and moving the head and shoulder blade

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References
Chandler, Jeff, Jim McMillan, and Ben Kibler. "Safety of the Squat Exercise." ACSM Current
Comment. American College of Sports Medicine, n.d. Web. 29 June 2013.
<http://www.acsm.org/docs/current-comments/safetysquat.pdf>.
Clark, Dave R., Mike I. Lambert, and Angus M. Hunter. "Muscle Activation In The Loaded Free
Barbell Squat: A Brief Review." Journal Of Strength & Conditioning Research
(Lippincott Williams & Wilkins) 26.4 (2012): 1169-1178. Academic Search Premier.
Web. 3 July 2013.
Garcia, Ryan. Personal interview. 26 June 2013.
Loren Z.F. Chiu, et al. "Effect Of Squat Depth And Barbell Load On Relative Muscular Effort In
Squatting." Journal Of Strength & Conditioning Research (Lippincott Williams &
Wilkins) 26.10 (2012): 2820-2828. Academic Search Premier. Web. 3 July 2013.
Sato, Kimitake, Dave Fortenbaugh, and David S. Hydock. "Kinematic Changes Using
Weightlifting Shoes On Barbell Back Squat." Journal Of Strength & Conditioning
Research (Lippincott Williams & Wilkins) 26.1 (2012): 28-33. Academic Search
Premier. Web. 3 July 2013.
Sato, Kimitake, and Gary D. Heise. "Influence Of Weight Distribution Asymmetry On The
Biomechanics Of A Barbell Back Squat." Journal Of Strength & Conditioning Research
(Lippincott Williams & Wilkins) 26.2 (2012): 342-349. Academic Search Premier. Web.
3 July 2013.
Schoenfeld, Brad J. "Squatting Kinematics And Kinetics And Their Application To Exercise
Performance." Journal Of Strength & Conditioning Research (Lippincott Williams &
Wilkins) 24.12 (2010): 3497-3506. Academic Search Premier. Web. 3 July 2013