The “Back Squat” is the single most effective way to build power in the Quadriceps, Hamstrings, Gluteals, Hip Flexors, and Calf muscles at the same time. It is important to use multi-joint movements with free weights because it directly simulates athletic movements. The Squat exercise will also greatly strengthen the “core” region (lower spinal erectors, oblique's, and abdomen). Some of the main points stressed: are back and knee placement during the duration of the exercise.

The athlete starts the “down phase” with their feet slightly wider than shoulder width and spinal erectors completely locked. As they begin this phase the first movement MUST BE: hips back as apposed to knees forward, when bending at the waist. This will keep the knees over the feet and in the safest position. It will actually strengthen the knee joint. The down phase will be completed at “parallel” which is the knee and ball of the hip in a straight line across from each other. They will then “explode” into the bar and have the exact same movement back to the starting position. They will concentrate on keeping the back locked, shoulders back, and their eyes on their target. The use of chains promotes more “explosion” during this “upward phase”. The weight gets heavier as they accelerate through the bar.