When performing a squat, the angle of your back will depend on your body proportions, flexibility, and the type of squat being performed. However, there are general guidelines to maintain proper form and minimize injury:
- General Squat (Bodyweight or Goblet Squat):
- Your torso should be slightly leaned forward but not excessively. The back angle typically ranges from about 45 to 80 degrees relative to the floor.
- Keeping your chest up and spine neutral is key. Imagine trying to keep your chest visible to someone in front of you.
- Barbell Back Squat:
- High-Bar Back Squat: In a high-bar squat, the bar is placed on the upper traps. This allows for a more upright torso position, so the back angle is usually closer to 60-70 degrees relative to the floor.
- Low-Bar Back Squat: The bar sits lower on the shoulders, which shifts your center of gravity backward and requires a more pronounced forward lean. The back angle in a low-bar squat is typically around 45-60 degrees.
- Front Squat:
- In a front squat, the barbell is held on the front of the shoulders, promoting an even more upright posture. The back angle is usually 70-80 degrees relative to the floor.
Key Points:
- The spine should remain neutral, with a natural curve. Avoid rounding the back or excessive arching.
- Your chest should stay upright, and the angle of your back will naturally adjust based on your hip and ankle flexibility.
- A forward lean is normal, especially in low-bar squats, but it should not compromise spinal alignment.
Always prioritize form over depth to avoid injury and get the most out of your squats.
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