Back Squat Regressions for the Tight BJJ Athlete
If you’ve been following us long enough, you know how we feel about squats… like real low, ass-to-grass, high bar, Olympic-style, full depth squats…
If you train BJJ, you should do them!!!
As an able-bodied grappler FULL DEPTH, ass-to-grass squats should be part of your lifting program (of course there are outliers, but you’re probably not one of them). If you’re struggling with technique, mobility, or just feel like you CAN’T do them, they should be something to work towards.
Not everyone is ready to jump under the bar and start squatting perfectly from the get-go.
If you’ve tried back squatting, and you end up…
Falling over
Excessively leaning forward
Lifting your heels off the ground
Rounding your back (like a turtle)
Or you can’t seem to get all the way down like you know you should (for the sake of building strong knees for BJJ)
This guide will help you!
Use this as a supplement to your current upper body workouts.
Do the A and B-series EVERYDAY!!!
*Length of each phase is just a generalized suggestion, adjust according to how your body is repsonding
Phase 1: 4-8 weeks
Start with this phase if you’ve tried back squatting but they felt like shit and/or your hips, hamstrings, ankles and/or upper back are tight, and feel like the tin man.
A-Series
A1) Self myofascial release: Calves, 60-90s per side
A2) Self myofascial release: Upper back/thoracic extension, 60-120s (or until you feel more open)
B-Series
B1) Bent Knee Calf Stretch, Bench, 3x60-90s per side
B2) Standing Tibialis Raise, Against Wall, 3xAMRAP (maximal contraction at top)
B3) Front Foot Elevated Split Squat Hold, 3x30-60s per leg (choose suitable height for you to “relax” in bottom”, if you can’t do 60s right away, start with 10-30s and progress to 60s per side)
C-Series
C) PAILS/RAILS, Hip External & Internal Rotation, 1 x 120s per leg
D-Series
D) Front Foot Elevates Split Squat, Dumbbell, 4x12, 3010 tempo, 60s rest
*Take note of step height to allow for perfecting your technique (watch the video and read description). When your technique is good, progress to a lower step (2-4” at a time)
E-Series
E) Seated Goodmorning, Cable, 3x12, 3010 tempo, 60s rest
Phase 2: 4-6 weeks
Mobility has improved, but not ready for great back squats yet
A-Series
A1) Self myofascial release: Calves, 60-90s per side
A2) Self myofascial release: Upper back/thoracic extension, 60-120s (or until you feel more open)
*same as Phase 1, see videos above
B-Series
B1) Single Leg Standing Calf Raise, 3x8-10, 1410 tempo (4s hold in bottom)
B2) Standing Tibialis Raise, Against Wall, 3xAMRAP,
C-Series
C) Standing Hip CARS, 1 x 5-8 slow + controlled reps per side
D-Series
D) Front Foot Elevated Split Squat, Dumbbell, 4x6-8, 2410 tempo (4s hold in bottom), 60s
*Use lower step than Phase 1
E-Series
E) Heels Elevated Dumbbell squat, 4x8-10, 2310 tempo (3s hold in bottom), 90s rest
*ASS TO GRASS! KNEES FORWARD! Use bumper plates, change plates, a plank of wood or slant board to elevate your heels, but take note of the height and use the same thing for consistency, until you’re ready to progress to a lower elevation
F-Series
F) 45 Degree Back Extension, 3x8, 3010 tempo, 60s rest
Phase 3: 4-6 weeks
Intro to back squats!
A-Series
A1) Self myofascial release: Calves, 60-90s per side
A2) Self myofascial release: Upper back/thoracic extension, 60-120s (or until you feel more open)
*same as Phase 1 + 2, see videos above
B-Series
B1) Standing Calf Stretch *Hold the bottom position for time. Let heels drop. 2-3x60s
B2) Seated Calf Stretch *Hold the bottom position for time. Let heels drop. 2-3x60s
B3) Front Foot Elevated Split Squat Hold, 2-3x60s/side
C-Series
C) Standing Hip CARS, 1 x 5-8 slow reps
D-Series
D) Heels Elevated Squat Hold, 2 x 60s, 60s rest
*Sit in the bottom of a squat and hold for 60s. Elevate your heels if needed. If your balance is off, hold into something sturdy in front of you (i.e. squat rack)
E-Series
E) Heels Elevated Back Squat, 4x6-8, 4210 tempo (2s hold in bottom), 90-120s rest
*Note the height of heel elevation you choose to use. Aim to progressively reduce the height of your heel elevation as ankle mobility improves, eventually progressing to flat feet (if mobility allows)
F-Series
F) Lying Leg Curl, Dorsi Flexed, 4x6-8, 4010 tempo, 90s rest
Final thoughts…
From our experience, lack of ankle mobility (specifically dorsi flexion) is probably the most common limiting factor in achieving great squat technique. Ankle mobility is usually STUBBORN to improve – that’s why you need to work on them every day (the A & B-series)
Some people may have to squat forever with a heel elevation in order to reach full squat depth, and that’s okay! This is something you’ll have to experiment with, and if you’re not sure, hire a coach (hi! we can help). There are always modifications, but even with that, the long-term goal should be focused on maximizing and improving your range of motion following safe progressions suitable to your level.
One last thing!
When working to achieve full squat depth, take note of your knee drive and weight distribution through your feet.
In attempt to reach a full depth squat, it’s common for people to “reach their ass to the ground” causing their weight to shift backwards onto their heels and their back to round (like in this video).
Instead, think about driving your knees as FAR forward as you can until they can no longer go forward, while keeping your chest up. Eventually, once you’ve hit true bottom, there should be NO space between your hamstrings and calves, and your ass should almost be on your heels. This is a full depth squat, with knees driving forward and weight properly distributed through your foot.
Want a full breakdown on how to Back Squat? Watch this video!
See you on the mats!
-Jaclyn and Greg
