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Building Blocks: The Squat Progression Summary

Posted by Nick Folker on Aug 14, 2015 10:30:00 AM

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Day 5: The Barbell Back Squat

Welcome to the final installation of the squat progression in the BridgeAthletic Building Blocks series. I hope you have enjoyed this second progression and look forward to sharing more progressions in the coming weeks!


The next progression in the Squat series is the Barbell Back Squat. This is by no means the final step in the squat progression. In fact there are many other versions of the squat such as the Front Squat and Overhead Squat, but the Barbell Back Squat is a cornerstone in any strength program. Check out our E-Book to unlock more of the squat progression.

Please ensure that the athlete performing the Back Squat has had the appropriate progression leading into this. If you or your athletes' have taken some time off from training, I also recommend reviewing the progression, as anytime you load your spine and multiple joints, your body needs the appropriate physiological and timed progression. Take a look at the Barbell Back Squat below.

Exercise 5: Barbell Back Squat

With the added load of the bar on your back, focus on your balance, especially on the downward movement of the squat. Feet are slightly wider than hip width apart, toes slightly rotated out. Hands are placed a comfortable distance apart on either side of the bar.

Work initially on a tempo of 2 to 3 seconds down, a slight pause and a controlled return to the start position. Do not lock your knees out at the top. Pause and repeat. 

More Building Blocks:

Be sure to check out the rest of the progression if you have more questions on how to master the squat.

Day 1: Wall Sit

Day 2: BW Squat

Day 3: Split Squat

Day 4: MB Squat

Now it's your turn:

Thanks for joining us on the final stage of the squat progression. Follow us on Facebook at, Twitter at or on Instagram using the handle BridgeAthletic in order to see the rest of the progression.
Want Feedback? We're here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAthletes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team. 
Be sure to check back next week for the BW Pullup Progression.
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Topics: Performance Trends