The Back Squat scares the hell out of me. There, I said it. For those of you casual readers who are not Crossfitters, allow me to explain the Back Squat.
Imagine you're carrying a really big backpack on your back, but you're holding it up with your hands (it's resting on your shoulders). All of the weight of the backpack is on your shoulders and upper back. Now imagine that you have to sit down on a really low chair, holding this load. Now you have to stand back up. That's the back squat.
Here are some ladies practicing the technique:
Here's what it looks like with weight*:
In any squat, the coach will tell you to keep your chest upright. This is especially important for the back squat since you might have 100+ pounds on your back as you're squatting. Your body naturally wants to lean forward and give in to the weight. When this happens, it gets harder and harder to stand up since the weight, at this point, has more power than you. If you're not careful and a couple people aren't there to spot you, that weight could roll from your shoulders and over your head onto the ground. I've seen this happen. It's friggin scary.
You lose power and control when you lose form. Many Crossfitters, like myself, want to lift heavier weights, but if we're not careful, that weight will crush us.
Stay safe, kids.
**This is Loree. She's an Olympian. That's a lot of weight on her back. She's super strong.
**I stole these pictures from www.eugenecrossfit.com. Good stuff.