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An integral part of our training, the Back Squat will be explained and shown through pictures and videos and examples on this page. This page will be continually updated as we find great example pieces to share.

There are two types of back squats: the low bar back squat and the high bar back squat. Both are fantastic and used for different purposes considering the type of loading they create on the body. In our gym, we prioritize the high bar back squat due to the transfer to the Olympic lifts and other movements such as Wallballs, front squats, thrusters, etc

If you are interested in learning about the low bar back squat, I would read “Starting Strength” by Mark Rippetoe or read the post on located here. Actually, you should read the 70sbig post, it’s pretty incredible.

For a standard explanation of what the high bar back squat is including some great pictures, please read Catalyst Athletics article here. They also have an extensive library of similar movements with video examples here.

To watch a video on limb length and how it affects your squat (the length of your leg vs calves vs torso) – watch this explanation (MUST WATCH) – follow up video (pt 2)

Back Squat

For a video explanation as well as some great examples of high bar back squat, watch California Strength’s video here. It’s a little dated, but still incredible.

For an awe inspiring lift, watch Dimitri Klokov (a world class Russian weightlifter in the 105 kg class) perform a 250 kg (550 lbs) 5-second pause front squat.

For an awe inspiring lifter performing some robot-like moves, watch Pyrros Dimas front squat 200 kg on a light day of training.

For the most impressive squats by a gentleman weightlifter, please watch Idalberto Arranda, who weighs 170 lbs, squat over 600 lbs for a single.

Notes: to convert from kilos (kg) to pounds (lbs) multiply the kilo weight by 2.2. For example, 100 kg equals 220 lbs.

As you watch the videos, please note all of the mechanics of the big lifters, knees track over the toes, hip crease below the knee, weight is distributed amongst the entire foot, and feet are shoulder width apart (generally).

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