Q: Please describe what you call a kneeling back squat.

A: I learned of the kneeling back squat from the writings of great powerliftining coach, Louie Simmons, who uses this exercise to teach powerlifters to initiate the ascent of the squat from the hips.

For the easiest set up, go into a power rack and kneel down (a "praying position" - butt on heels, knees together). Use a folded towel as padding under your knees.

Adjust the safety pins of the power rack to match slightly below your shoulder height.

Next, place a barbell on the safety pins.

Then, kneel down inside the power rack (with some light padding under the knees). Grab and place the bar as you would for a regular back squat.

Now you are ready for the movement. It's simple: Push your hips forward and up so in the end position, your thighs and trunk are vertical.

Focus on initiating the movement from the hip joint. As Pavel Tsatsouline would say:

"Wedge your hips under the bar."

You should feel a nice contraction of the glutes.

Inhale through your nose on the descent, feeling the pressure from the breath moving down the back side of your ribcage, into your kidneys, legs and feet. Keep the breath "spinning" and the whole body alive.

Initially, shoot for 12-20 reps per set for a few weeks, then progress to heavier loads.

If you don't have access to a power rack, you can do the exercise "zercher style" (you make a hook with your forearm/upper arm).

This exercise compresses the knee cap and the thigh bone (femur). If that compression causes discomfort, you should NOT proceed with the exercise.

I would love to hear any experience any of you may have with this exercise.

Thursday's training tip will focus on how to integrate the kneeling back squat into your training program.

Committed to your uninterrupted success,
Karsten Jensen

Note: To learn more about the importance of "spinning the breath" I suggest you take a look at the powerful program Core Force Energy. You can access the program by clicking here.