Facebook Twitter Instagram
    Facebook Twitter Instagram
    Lacrosse Chronicle
    Subscribe
    • Home
    • Affiliate Disclaimer
      • Privacy Policy
    • Contact Us
      • About Us
    • Blog
    Lacrosse Chronicle
    Home » Blog » Back Squat for Lacrosse
    Back Squat for Lacrosse
    lacrosse best

    Back Squat for Lacrosse

    Enoch C. WilliamsBy Enoch C. WilliamsMarch 16, 2022Updated:March 17, 2022No Comments3 Mins Read
    Share
    Facebook Twitter LinkedIn Pinterest Email

    Probably one of the most important exercises implemented in any strength and conditioning program around the country, the back squat is more than just an ordinary exercise; it is vital for speed development in lacrosse athletes. Many athletes who lift for the first time are usually concerned with the risk of lower back pain (LBP), stunting their growth, or that it’s “bad for my knees.” When done safely and correctly, the back squat is one of the most effective exercises at increasing lower body strength and power as well as potentially decreasing the risk of injury.

    Before starting any exercise program, athletes should be injury free and consult their physician. If uncertain on proper technique or adequate resistance, ask for assistance from an individual (certified personal trainer or strength and conditioning coach) who is certified to instruct you on exercise technique. The back squat targets the quadriceps, hamstrings, gluteus maximus, back extensors, and gastocnemius, to name a few. These are the same muscles used to help improve your power, sprint speed, ankle/knee stability, and shot velocity.

    Contents show
    1 Proper Technique
    2 Terms to Know

    Proper Technique

    1. The barbell should be placed on the rack at a level just below your shoulder and no higher.
    2. Step under the bar and place bar on your upper back (trapezius), off of any bone and sitting comfortably on the “shelf” created by bringing your hands towards your shoulders (see Figure 1).
    3. Maintaining a flat back, stand up straight and take two steps back away from the rack.
    4. Keep a neutral head at all times and look straight ahead. Looking up is incorrect and unsafe!
    5. Take a deep breath and slowly descend by flexing (bending) your hips (butt) until your thighs reach parallel to the ground (see Figure 2). Note: Keep the weight over your mid foot, and keep your chest up!
    6. Exhale as you push through your heels and accelerate the bar back to the starting position.

    Repeat for the prescribed amount of repetitions. Use weights that are challenging enough that you are fatigued at your last repetition.

    Suggested prescription to increase size and strength

    • Warmup: 5–7 min. (bike/treadmill) & dynamic stretching
    • 1 set of 15 repetitions (very light weight)
    • 3 sets of 10–12 repetitions (3 x 10-12)
    • Rest: 90–120 seconds

    Terms to Know

    Repetition: One complete cycle from start to finish.

    Sets: Total number of repetitions to be completed continuously without rest.

    Rest: Once completing a set, allow your body time to recover before continuing to next set. Note: It is very important to keep the rest period strict and neither too long nor too short.

    Dynamic stretches: Active stretches that prime the muscles before activity such as weight training, practice or games. These stretches are done in a controlled manner to help stretch the muscles as well as increase body temperature (to be addressed in video series next month). Examples include butt kicks, straight leg kicks (tin soldiers), and knee hugs.

    Share. Facebook Twitter Pinterest LinkedIn Tumblr Email
    Previous ArticleBest 5 Beginner Lacrosse Sticks for Girls
    Next Article Lacrosse V Drill
    Enoch C. Williams
    • Website

    Enoch is a veteran lacrosse player. He has played on the same team for 20 years, and his teammates are like family to him. He's worked hard over the last two decades to get where he is today, playing in some of the best tournaments in North America with people that have become lifelong friends. Enoch loves pushing himself physically and mentally every time he steps onto the field, knowing that if he doesn't give 100% then there's always someone else who will take his place.

    Leave A Reply Cancel Reply

    You must be logged in to post a comment.

    Affiliate Disclaimer

    Lacrosse Chronicle is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. As an Amazon Associate, We earn from qualified purchases.

    About Lacrosse Chronicle

    Lacrosse Chronicle is a premier sport blog that concentrates only on Lacrosse. Here we publish informative articles on a wide range of topics. We also publish product / gear reviews. Be sure to check out our blog every now and then to stay updated.

    About Lacrosse Chronicle

    Lacrosse Chronicle is the ultimate lacrosse blog for all your sabermetric needs. We cover topics from around this great sport, like how it’s played and what people are doing with their lives offfield! Be sure to check us out on occasion because we publish new content every week–sometimes even multiple times per day if there was something really important happening within our community

    Address

    36640 Ford Rd,
    Westland,
    MI 48185,
    United States
    Email: info@lacrossechronicle.com

    Recent Posts
    • Lacrosse Rib Pads – Who Needs It and Who Does Not
    • Your Guide to Lacrosse Tomahawk Check
    • Your Guide to Lacrosse Ice Pick Check
    • Lacrosse Cross Check Hold
    • Lacrosse Over-the-Head Check
    © 2022 Lacrosse Chronicle. Maintained by 3Leaps.

    Type above and press Enter to search. Press Esc to cancel.