1. Yes I've used this pic before 2. But it shows good "sitting back" in the squat 3. She is incredibly hot and I LOVE this pic 
Today, we’re going to talk about a very important part of back squatting and that’s “sitting back” into the squat. Of course, as before, we’re talking about the powerlifting squat or “low bar” back squat.
Why Sit Back?
Obviously, some people wonder why you need to “sit back” into the squat at all. And the reason you need to do this is because a squat is NOT just a “leg” exercise. And it’s definitely NOT just a “quad” exercise (as some bodybuilding magazines would like you to believe).
In truth: the squat is a total body exercise … and it definitely involves ALL of your lower body when done correctly. Most specifically, when done correctly, it activates the posterior chain …
The Power of The Butt!
Your glutes are one of the most powerful parts of your entire body. These muscles have the potential to help you move the most weight … and yet … most people don’t know how to use them at all.
They have “gluteal amnesia” because they sit on their butts all day and never learn to use them in athletic movements. Plus, they only train the muscles they can see “in the mirror”–the muscles of the front of the body–which only adds to the problem.
Don’t be one of these guys! If you want to move big weight (or at least more weight than you’re moving now) and be more athletic, stronger, faster and more injury free–then you gotta use your backside!
So sitting back into the squat is vitally important to activate the posterior chain!
Yes. Your butt is all powerful ...
Once Again It’s a Balancing Act …
Much like placing the bar lower on your back … or getting your feet out wider to activate more of your posterior chain … figuring out how much to sit back is a balancing act.
If you sit back to far, you’ll just topple backwards … and … while learning to sit back into the squat–you’ll probably feel this way.
Dave Tate recommends the box squat for learning how to sit back, and squat properly, because it quickly gets your posterior chain up to speed/strength:
“The last reason to box squat is to reinforce good squat technique. Many times for the intermediate or beginning squatter, the hamstrings aren’t yet developed and “sitting back” into a squat is impossible without falling over backward. To teach these athletes how to free squat properly would take months. The squat wouldn’t look right until the hamstrings and glute strength increases. Why wait two or three months? Put them on the box and you’ll have them squatting properly within five minutes. Within one month the hamstrings will begin to kick in because of the added stress of sitting back on the box.”
Free Weight VS Box Squat …
When you’re learning to squat on the box, you DO want to sit back farther than you would normally would while squatting without the box.
You’re able to do this because when you rest on the box, you keep yourself from falling over backwards. This helps you to effectively “target” the posterior chain muscles you’ll be using later when squatting without the box.
Without The Box, You Gotta Find The Sweet Spot!
Much like when I got pancaked under the bar when I spread my feet too wide, I’ve almost fallen over with warm up weights when I sat too far back.
In general, the wider your feet position the more you can sit back into the squat without falling over. There’ll be a tremendous amount of tension in your hips and hamstrings as you go down … but … as long as you can get down to parallel — this tension will help get you out of the hole.
Here’s some tips to get the right idea:
- Sit In A Chair — The key is to sit back enough so that you’re leading with your butt, like you’re sitting in a chair …
- Feel The Tension — in your hamstrings, hips and maybe even your butt
- Soreness? If you find your hamstrings, your glutes and where they intersect together at the back of your legs get sore after a squat workout–then you’re starting to do it right!
- NEVER sit straight down — or “in between” your legs — you always want to be sitting back. Sitting down “in between” your legs will turn it into an Oly squat …
Practice Till It Feels Right!
Like I said, this’ll take a lot of practicing to get right. I’ve been training on the box more, and I really think it’s helping to strengthen the right muscles, and to get into the habit of over-exaggerrating the parts of the squat I’m weak at now.
Not to mention all the other benefits of box squatting. The key though, is learning how to take the best of what you learn in the box squat and use it when you’re squatting “free style”.
Just keep practicing to you get the hang of sitting back into it, where you feel the correct amount of tension, and yet you’re not quite going to fall backwards, and you’re definitely hitting parallel!
