How To Perfect Back Squat Technique For CrossFit
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, mastering the back squat technique for CrossFit and developing a strong Back Squat will help you stand out from your competition.
Whether that is your fellow class members or competitors at the CrossFit Games.
But many athletes struggle to unlock their true squatting potential, often hampered by form issues, mobility restrictions, lower back or knee joint pain, or ineffective training approaches.
In this article, we’ll review how to the barbell Back Squat for optimal performance on the platform or gym floor.
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 compound exercise that lays the foundation for strength in CrossFit.
It is unmatched in its ability to develop leg strength in the squat movement pattern.
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 abdominal muscles; the hips need to flex, abduct, externally rotate, and then internally rotate, to reach the necessary depth.
Then, the muscle groups of the core, glutes, quadriceps, hamstrings, and calf muscles must work in unison to perform the movement with good form, efficiency, and safety.
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 Technique For CrossFit
Follow these points of performance for proper form on the barbell squat.
- Place the bar across your upper back with a grip just outside shoulder width and a squat stance just outside shoulder width.
- Pull the elbows down and chest up.
- Inhale a deep breath via the diaphragm to brace the midline.
- Unrack the barbell from the squat rack.
- Maintaining weight in the midfoot, push the hips back and down, maintaining a neutral spine.
- Continue descending until the hip crease is below the thigh in a deep squat position with the torso up.
- Once full depth is reached, reverse direction with the hips and shoulders rising together.
- 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.
- Technically perfect and consistent Air Squat.
- Achieve a 20 rep max Goblet Squat with 60% / 50% bodyweight for Males / Females.
- 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 movement pattern, but there are normative values to aim for that can help you optimize performance and reduce risk of injury.
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.
You might also consider squatting with your heels elevated on a squat wedge to reduce the ankle dorsiflexion demand.
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.
- High Bar Squat: Used in CrossFit and Olympic Weightlifting to train a more upright squat pattern.
- Low-bar squat: Used mainly in powerlifting that will allow you to lift heavier loads due to the barbell’s position.
- 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.
- Overhead Squats: Challenge the entire body’s mobility, upper body strength, core stabilization, and balance.
- Belt Squat: Removes loading of the spine and is a great tool for those recovering from lower back injury.
How To Periodize Back Squat Training
Periodization is a systematic approach to training that involves manipulating various factors to optimize performance and prevent plateaus.
Here are four effective methods to periodize your Back Squat training once you have achieved a technically proficient and consistent air squat and sufficient 20-rep max goblet squat:
Linear Periodization
This traditional method involves gradually increasing intensity (weight) while decreasing volume (reps) over time.
For Back Squats, you might start with 3 sets of 10 reps at 65% of your 1RM, progressively moving to 4 sets of 6 reps at 75%, then 5 sets of 3 reps at 85%, and finally peaking with heavy singles at 90-95% of 1RM.
This approach is simple and effective for beginners but may lead to stagnation for advanced lifters.
Block Periodization
Block periodization divides training into distinct phases, each focusing on specific adaptations. For Back Squats, you might structure it as follows:
- Accumulation (4-6 weeks): Focus on volume, using 60-75% 1RM for 3-5 sets of 8-12 reps.
- Transmutation (3-4 weeks): Shift to intensity, using 75-85% 1RM for 4-6 sets of 4-6 reps.
- Realization (2-3 weeks): Peak strength, using 85-95% 1RM for 3-5 sets of 1-3 reps.
This method allows for more specific training adaptations and can be particularly effective for intermediate to advanced lifters.
Undulating Periodization
This approach varies intensity and volume more frequently, often within the same week. For Back Squats, a weekly plan might look like:
- Monday: Heavy (85% 1RM, 5 sets of 3 reps)
- Wednesday: Light (65% 1RM, 3 sets of 10 reps)
- Friday: Moderate (75% 1RM, 4 sets of 6 reps)
Undulating periodization can help prevent boredom and overtraining while still promoting consistent progress.
Velocity Based Training (VBT)
VBT uses movement speed to guide training intensity. For Back Squats, you might use a device to measure bar speed and adjust loads accordingly:
- Strength: 0.3-0.5 m/s
- Power: 0.5-0.75 m/s
- Speed-Strength: 0.75-1.0 m/sThis method allows for daily load adjustments based on your readiness and fatigue levels, potentially leading to more optimal training adaptations.
When choosing a periodization method, consider your experience level, goals, and how Back Squat training fits into your overall CrossFit program.
Remember that consistency and proper recovery are key to any successful periodization plan.
Consider regularly testing your 1RM (every 8-12 weeks) to ensure your percentages remain accurate, and don’t hesitate to adjust your approach if you do not see the desired results.
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 as I train for the sport of fitness, 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 building strength and unlocking new performance levels in no time.
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