Hunter> Powerlifting Back Squat (PART 1) (Correction in PART 2)
Mistake: Overloading Knees/Forward Shift Halfway Down
INTENT: Powerlifting Back Squat Technique
It’s important to specify the INTENT of the lifter. For example, a weightlifting athlete will back squat while allowing the knees to go well over the toes and keeping the chest tall (to mimic the position when doing their sport). A powerlifter will hip hinge/sit back and increase the glute activation and minimize the relative knee involvement. Hunter’s intent for this lift was to perform a powerlifting type squat.
INTENSITY: 65-70% 405lbs
This particular rep was at 405lbs, which is approximately 65-70% of his max. That is an important distinction because at this intensity he should be able to have flawless technique. The weight was very easy for him, but after this rep he mentioned it bothered his knee.
POTENTIAL PROBLEMS & ANSWERS:
• Core Tight? Yes
• On Balance? Yes
• Hip Mobility/Strong Posterior Chain? Yes
• Commit to Sitting Back> Then down? No. Hunter initially sat back, but then immediately shifted to his knees/quads. He needed to sit back a bit more then sit down.
• Use Hips to Push Knees Out? No. Hunter’s knee did lose a bit of stability on this rep.
• Grab Floor/Split the Floor (Shown on PART 2)
Before initiating descent on squat, put force DOWN through heels and to OUTSIDE of heels. This will increase the athlete’s stability when hip hinging, thus the athlete can better load the glutes, hamstrings and hips.