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Hey Reader,

I hope your week is off to a great start!

This week, we are diving into how to maximize your Back Squat performance.

Over the last 12 years of training in the Sack squat, I have learned how crucial it is to CrossFit performance and how often mistakes are made when developing it.

If you are struggling with your Back Squat performance, this week is for you.

Even if you consider yourself to have good control of the Back Squat, you will be able to walk away with actionable tips to improve it even more.

Deep Dive

How To Optimize Your Back Squat For Peak CrossFit Performance

As a CrossFit athlete, it's important to know how valuable a strong Back Squat is to your performance.

It is no secret that most of the lower body exercises in CrossFit move through the squatting pattern.

Therefore, developing a strong Back Squat will help you stand out from your competition.

But many athletes struggle to unlock their true squatting potential, often hampered by form issues, mobility restrictions, or ineffective training approaches.

In this newsletter, we'll review how to optimize your Back Squat for peak CrossFit performance.

From biomechanics to programming, we'll cover everything you need to know to transform your Back Squat from a weakness into a strength.

Understanding Back Squat Mechanics

The Back Squat is a complex, multi-joint movement that lays the foundation for strength in CrossFit.

Knowing the proper mechanics of the Back Squat and how best to organize your movement is critical if you want to maximize your performance.

Biomechanics of the Back Squat

The Back Squat involves placing the barbell across the back of the shoulders and descending the hips downward until the hip crease is well below the top of the quadriceps.

To perform a Back Squat, the midline of the body needs to be stabilized by the core muscles; the hips need to flex, abduct, externally rotate, and then internally rotate, to reach the necessary depth.

Then, the core, glutes, quadriceps, hamstrings, and calf muscles must work in unison to perform the movement efficiently and safely.

Having joints and muscles that perform well during the Back Squat will allow you to maximize performance in movements like Cleans, Snatches, Thrusters, Wall Balls, Pistol Squats, and all other squatting movements.

Back Squat Points of Performance

1. Place the bar across your upper back with a grip just outside shoulder width.
2. Pull the elbows down and chest up.
3. Inhale via the diaphragm to brace the midline.
4. Maintaining weight in the midfoot, push the hips back and down, maintaining a neutral spine.
5. Continue descending until the hip crease is below the thigh with the torso up.
6. Once full depth is reached, reverse direction with the hips and shoulders rising together.
7. Fully extend the hips and knees to complete the repetition.

Watch a demo video (LINK)

Earning The Right To Back Squat

Over the past 12 years coaching clients both in training and in rehab from injury the biggest issue I see with the Back Squat is athletes rushing to perform maximal lifting.

The proper foundation needs to be built to express strength in the Back Squat fully.

As a new CrossFit athlete, you likely don't have the built-up nervous system connections to transmit enough force to perform maximal lifting.

This is why some athletes often feel like they need more work while others lie on their backs after a workout.

Those who want more work are unable to dig deep enough into their nervous systems to generate fatigue.

This concept is called neuromuscular efficiency.

To earn the right to Back Squat maximally, follow this simple (not easy) progression.

1. Technically perfect and consistent Air Squat.
2. Achieve a 20 rep max Goblet Squat @ 60% / 50% bodyweight for Males / Females.
3. Work towards a 2x bodyweight Back Squat

In this progression, you build motor control in the squat pattern, develop strength endurance at submaximal weights, and finally maximize your nervous system output as you work towards a 2x+ bodyweight Back Squat.

Structural Balance In The Back Squat

Structural balance refers to how well-balanced each joint is with regard to the strength it can produce in opposing directions.

This also applies to the different movement patterns.

For example, how does your shoulder's external rotation compare to your internal rotation?

Or, how does your Back Squat compare to your Deadlift?

Each of these examples is an action either at one joint or multiple joints that oppose each other.

Naturally, there shouldn't be a 1:1 ratio of strength at each joint or pattern, but there are normative values to aim for.

For the Back Squat, you will want to work towards these structural balance and absolute strength values:

Absolute Strength: 1x body weight for fitness, 2x body weight for performance

Structural Balance: 80% of your deadlift one rep maximum, 115% of your front squat maximum.

Strength Endurance: 85% of your Back Squat x 6+ reps for males, 9+ reps for females.

Common Back Squat Faults

These are some of the most common faults I see in the Back Squat and tips on correcting them.

Lack of Depth

This can be caused by a strength issue or a tightness issue.

If it is strength-related, follow the progression I laid out earlier and start with the Air Squat.

If you cannot achieve a technically perfect air squat, then build volume with air squats, goblet squats, counterweight squats, etc.

If it is tightness-related, then work on hip, knee, and ankle mobility to increase your range of motion.

Butt Wink

This can be related to weakness in your core or tightness in your hips and hamstrings.

If it's related to core weakness, work on bracing and plank variations such as forearm planks, side planks, Sorensen holds, etc.

If it is related to tightness, then work on hip mobility and hamstring flexibility.

Torso Tips Forward

The most common cause of a forward trunk lean of the torso is stiff ankle mobility.

During the squat, if the ankles cannot flex forward, then the hips and knees won't be able to descend below the hips.

To compensate for this, the torso bends forward to artificially achieve depth. If this is the case, spend time stretching your calf muscles and mobilizing the ankle joint.

Knees Cave In

When the knees cave in during a Back Squat, it is called a dynamic valgus motion. It is usually related to weakness in the lateral hip muscles responsible for stabilizing the hips.

To correct this, you can perform lateral band walks, clam shells, captain morgans etc. Anything that targets the outside of the hip joint will work.

Programming For The Back Squat

Follow these guidelines for optimal programming of the Back Squat into your training program.

Frequency

• 2-3 times per week for optimal strength gains.
• Be sure to balance Back Squat frequency with other CrossFit movements throughout the week to minimize mechanical fatigue.

Progressive Overload

• Gradually increase weight, sets, or reps each week based on the intent of the cycle (strength, volume, work capacity etc).
• Aim for no more than a 10% increase in workload every week.

Squat Variations

• Pause Squats: Enhance bottom position strength and control.
• Tempo Squats: Improve technique and time under tension for increased muscle mass.
• Box Squats: Develop explosiveness from a dead stop and can help improve depth over time using a target.
• Front Squats: Transfer to clean and jerk, develop core strength and are less demanding from a lower body mobility standpoint.

Accessory Work For The Back Squat

Consider incorporating 2-3 accessory exercises on your lower body days to assist with your Back Squat development.

These focus on different areas of weakness that can impact your Back Squat strength.

Posterior Chain Strengthening

• Romanian Deadlifts
• Good Mornings
• Glute-Ham Raises
• Hip Thrusts

Core Strengthening

• Planks and Side Planks
• Ab Wheel Rollouts
• Pallof Press
• Hanging Leg Raises

Unilateral Strengthening

• Bulgarian Split Squats
• Single-Leg Romanian Deadlifts
• Pistol Squats
• Step-Ups

Final Thoughts On Optimizing Your Back Squat

Mastering the Back Squat is a journey, not a destination. I've been training the Back Squat for over a decade, and it is still a work in progress.

But by implementing the strategies we've discussed—from perfecting your form to smart programming and progression—you'll be on your way to unlocking new performance levels in no time.

If you have questions about this week's deep dive or want a topic covered, reply to this email and let me know!

Read more about how to improve your Back Squat for CrossFit (LINK)

This Week's Training

Day 1 - 7/15/2024 A) Strict Pull-Up - 20X1; 3 x 4.4.4; rest :15 btw clusters and 2’ between sets B1) Single Arm Dumbbell Press - 20X1; 3 x 10e; rest 1’ and move to B2 B2) Bent Over Barbell Row - 20X1; 3 x 12; rest 1’ and move to B3 B3) Chest Supported Cuban Press - 2010; 3 x 15 rest 1’ and move to B1 C) MAP 7 Mixed Modal For time @ sustained effort 1500m Row Every 2:00 (including 0:00) Perform 50 Double Unders or 100 Single Unders View Training Week

This week's Blog Post

The 7 Best Urethane Dumbbells For CrossFit (2024) This comprehensive guide will walk you through my top seven urethane dumbbells for CrossFit. I’ve considered factors such as durability, grip comfort, weight capacity, and overall value to help you make an informed decision. Read now

Let Me Know How I Did!

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Talk to you soon, Reader

Dr. Will Murtagh, PT, DPT, MS, CSCS, CISSN Physical Therapist | Remote Fitness Coach