The bottom position as viewed from the front
- Is the head in line with the vertical aspect of the body
- Is the bar even on the shoulders
- Is the body square with the lifting platform or has the athlete tipped to one side
- Is the body still facing to the front or has your lifter twisted to one side
- Are the knees aligned over the feet or are they in a valgus or varus position The bottom position viewed from the rear
- Has the back remained tight and slightly arched or has it rounded off at the bottom position
- Is the bar even on the body
- Has the body tipped to one side
- Is the athlete twisted to one side or the other
The bottom position as viewed from the sides
- Is the back straight with a slight arch
- Is the chest out
- Is the head straight or tipped slightly at 10-20 degrees
- Are the lower legs nearly perpendicular to the floor
- Are the angles at the back/hip similar to the knees/lower legs
- Is the body tipped one way or the other
- Is the body twisted to one side
- Are the heels in contact with the floor
The ascent
as viewed from the front
- Did the move begin with the head and chest coming up
- Was there an upward push on the bar with the hands
- Is the torso angle remaining the same throughout this phase
- Is the body remaining straight to the front
- Is it tipping to one side
- Is it twisting
- Did the body shift forward
- Has the head remained at the correct angle
- Did the legs and body wiggle around in several small oscillations
- VERY IMPORTANT are the knees remaining over the feet or have they moved into a valgus position. Valgus positioning is extremely detrimental to the anterior cruciate ligament and must be avoided at all times during the lift.
The ascent
as viewed from the rear
- Was the upward move started at the chest, head and arms
- Did the body shift backward
- Was there a rise in the buttocks before the head, chest and arms moved
- Did the buttocks move from side to side
- Is the bar moving upward at an even pace without side-to-side sway
- Is the bar staying in line with the front of the rack and not torquing to one side
The ascent
as seen from the sides
- Did the buttocks rise before the bar began to move upward
- Did the knees cave inward toward the valgus position
- Are the head and chest remaining upright
- Did the back remain solid and slightly arched
- Are the knees still in line with the feet
- Did the body torque to one side
By using this check-list coaches can reinforce the correct movement patterns needed for a full squat lift and teach their athletes to safely perform one of the best overall strength exercises.
Return --> Part One The Start and the Decent
Source: Danny M. O’Dell, M.A. CSCS*D, Explosively Fit.
