High Bar Back Squat Technical Model Overview:

The high bar back squat is more commonly known as the Back Squat. ‘High Bar’ refers, as one can see in the image above ^[16] to the position of the bar on ones back – Slightly above the level of acromion and below C7 ^{[6,17, 19]}, aka on the musculature at the bottom of the neck/top of the back. Furthermore to differentiate it from the ‘Low Bar’ variation which is to be discussed in a future piece. The reasons for this will be discussed later on, for now lets have a look at the UKSCA technical model presented in table 1 ^[19] combined with an overview of the skill as laid out by the same UKSCA author ^[19]. For the sake of clarity I will explain that although this is an explanation of the skill by a single author, as he is associated with UKSCA he will be following a standardised technical model from within that association – the leading body for UK based Strength and Conditioning (S&C) coaches.

High Bar Back Squat Overview ^[20]

The back squat is a knee and hip extensor exercise. The list below highlights the key muscles that are used in the correct execution of the back squat and the muscle action:

• Quadriceps-knee extension
• Gluteus maximus-hip extension
• Gluteus medius (posterior fibres) – hip extension and lateral    hip rotation
• Hamstrings-hip extension
• Erector spinae-spinal and pelvic stabilization
• Latissimus dorsi-spinal and pelvic stabilization
• Adductors (magnus, longus, brevis, minimus)-assist with hip extension and stabilisation
• Abdominals- spinal and pelvic stabilisation

Table 1

Following on from this technical model I would like to explain the evidence based rational behind the key technical aspects of the skill, as presented within this model.

Gaze

This is different from head position, as it refers specifically to where the individual is looking. Their head alignment should remain neutral and their gaze straight ahead and not downwards as this can lead to increased hip and trunk flexion. A position that can cause increased torque on the vertebral column ^{[1, 6, 15, 17]}.

Trunk Position

Maintaining a stiff torso and neutral lordotic lumbar position is a safe and optimal way to squat. Failure to do so combined with poor lifting mechanic increases the potential to overload the spine and back tissues to the point of causing injury ^[13,14,15].

Knee position in relation to toes;

The individual should prevent knee valgus (knees falling inwards), as this is structurally a weaker position for the knee when attempting to lift a load through the sagittal (up and down) plane and can damage the Medial Collateral Ligament (MCL) ^[17]. They should also prevent excessive forward translation of the tibia past the toes, as this will increase the shear forces at the knee and increasing the chance of Anterior Cruciate Ligament injuries ^{[17, 11]}. However some translation over the knee is acceptable as preventing this completely can increase anterior lean of the trunk, hip and lumbar shear forces ^{[16, 10]}.

 Muscle Activation in relation to; Squat Depth & Feet Width Position

 Squat Depth

During Electromyographic (EMG) studies have shown that squatting at 45 degrees (half Squat), 90 degrees (parallel Squat) and 125 degrees (full squat) resulted in a larger and larger contribution from the gluteus maximus ^{[2, 16]}. However the full squat produces pelvic tilt that compromises the lumber spine, in that natural lordotic curve is lost, thus reducing the activation of the lumbar erector muscles, and placing the spinal column in a weaker and less safe position for coping with heavier loads ^{[5, 16]}.

Feet Width

Studies have shown that there is no significant effect on muscle activity of lower limb muscles between 75-140% shoulder width ^{[7, 8, 3, 16, 18]}. However it is worth considering that a wider stance helps externally rotate the hip during the decent phase, facilitating parallel and full squat depth ^[19]. Furthermore its been shown that there is an increased activation of the adductor muscle when feet stance is greater than shoulder width ^{[3, 16]}. Therefore this increased activation of muscles used will increase the potential for force production during the lift.

In summary I hope that this overview has provided you with a clearer understanding of the exercise’s technical model and the rationales behind its structure. However as a cautionary point, I would suggest that the limitations of such a well established and seemingly robust model is that it can perhaps limit an S&C coaches creativity and impede his or hers instinct for growth and further learning. After all as long as one follows an evidence-based philosophy to exercise prescription, there is no reason that deviations to this model, which provide equal or superior adaptations to training won’t be found in the future. Stagnation is the enemy of all progression.

References:

1. BRanTa, C. F. (2010). Sport specialization: Developmental and learning issues. Journal of Physical Education, Recreation & Dance, 81(8), 19-28.
2. Caterisano, A., MOSS, R. E., PELLINGER, T. K., WOODRUFF, K., LEWIS, V. C., BOOTH, W., & KHADRA, T. (2002). The effect of back squat depth on the EMG activity of 4 superficial hip and thigh muscles. The Journal of Strength & Conditioning Research, 16(3), 428-432.
3. CAW, S. T. M., & Melrose, D. R. (1999). Stance width and bar load effects on leg muscle activity during the parallel squat.
4. Comfort, P., & Kasim, P. (2007). Optimizing Squat Technique. Strength & Conditioning Journal, 29(6), 10-13.
5. Delitto, R. S., & Rose, S. J. (1992). An electromyographic analysis of two techniques for squat lifting and lowering. Physical therapy, 72(6), 438-448.
6. Donnelly, D. V., Berg, W. P., & Fiske, D. M. (2006). The effect of the direction of gaze on the kinematics of the squat exercise. The Journal of Strength & Conditioning Research, 20(1), 145-150.
7. Escamilla, R. F., Fleisig, G. S., Zheng, N., Barrentine, S. W., Wilk, K. E., & Andrews, J. R. (1998). Biomechanics of the knee during closed kinetic chain and open kinetic chain exercises. Medicine and science in sports and exercise, 30(4), 556-569.
8. Escamilla, R. F., Fleisig, G. S., Zheng, N. A. I. Q. U. A. N., Lander, J. E., Barrentine, S. W., Andrews, J. R., … & Moorman, C. T. (2001). Effects of technique variations on knee biomechanics during the squat and leg press.Medicine and science in sports and exercise, 33(9), 1552-1566.
9. Escamilla, R. F. (2001). Knee biomechanics of the dynamic squat exercise.Medicine and science in sports and exercise, 33(1), 127-141.
10. Fry, A. C., Smith, J. C., & Schilling, B. K. (2003). Effect of knee position on hip and knee torques during the barbell squat. The Journal of Strength & Conditioning Research, 17(4), 629-633.
11. Klein, K. K. (1961). The deep squat exercise as utilized in weight training for athletes and its effects on the ligaments of the knee. JAPMR, 15(1), 6-11.
12. McLaughlin, T. M., Lardner, T. J., & Dillman, C. J. (1978). Kinetics of the parallel squat. Research Quarterly. American Alliance for Health, Physical Education and Recreation, 49(2), 175-189.
13. McGill, S. M., Marshall, L., & Andersen, J. (2013). Low back loads while walking and carrying: comparing the load carried in one hand or in both hands. Ergonomics, 56(2), 293-302.
14. McKean, M. R., Dunn, P. K., & Burkett, B. J. (2010). The lumbar and sacrum movement pattern during the back squat exercise. The Journal of Strength & Conditioning Research, 24(10), 2731-2741.
15. Myer, G. D., Kushner, A. M., Brent, J. L., Schoenfeld, B. J., Hugentobler, J., Lloyd, R. S., … & McGill, S. M. (2014). The back squat: A proposed assessment of functional deficits and technical factors that limit performance.Strength and conditioning journal, 36(6), 4-27.
16. Ninos, J. C., Irrgang, J. J., Burdett, R., & Weiss, J. R. (1997). Electromyographic analysis of the squat performed in self-selected lower extremity neutral rotation and 30 of lower extremity turn-out from the self-selected neutral position. Journal of Orthopaedic & Sports Physical Therapy,25(5), 307-315.
17. Schoenfeld, B. J. (2010). Squatting kinematics and kinetics and their application to exercise performance. The Journal of Strength & Conditioning Research, 24(12), 3497-3506.
18. Signorile, J. F., Kwiatkowski, K., Caruso, J. F., & Robertson, B. (1995). Effect of Foot Position on the Electromyographical Activity of the Superficial Quadriceps Muscles During the Parallel Squat and Knee Extension. The Journal of Strength & Conditioning Research, 9(3), 182-187.
19. Yule, S. (2005). The back squat. The UK Strength and Conditioning Association Newsletter, 2, 11-15.

By Alpha Maurice Cidade Cauwenbergh

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