The back squat is one of the most powerful tools for building strength, resilience, and tactical performance. But when performed with poor mechanics, it can just as quickly turn into a recipe for low back pain, knee stress, or sidelining injuries—things no service member or first responder can afford.
If you’re on the frontlines, your body is your most important piece of equipment. Protecting it means mastering the fundamentals that keep you safe while still reaping the full benefits of this cornerstone lift.
Here are four essential safety tips every tactical athlete should know to squat strong, reduce injury risk, and keep performing at your best—on duty and beyond.
Tip #1: Master Your Form
- Start with Bodyweight: Focus on perfecting your squat mechanics without added weight. Practice good depth and alignment. Practice in front of a mirror or use your phone to record yourself for helpful visual feedback!
- Set Your Stance: Position your feet shoulder-width apart or slightly wider, with toes slightly turned out.
- Maintain Neutral Spine: Keep your chest up, back straight, and gaze forward to avoid rounding or overextending your spine.
Tip #2: Prioritize Mobility and Warm-Up
- Dynamic Warm-Up: Perform mobility drills and dynamic stretches targeting the hips, ankles, lumbar spine, and thoracic spine before squatting.
- Joint Stability: Warm-up or “activate” stabilizing muscles to support proper movement patterns.
Tip #3: Use Appropriate Gear and Equipment
- Choose the Right Shoes: Wear flat-soled footwear to improve stability and alignment.
- Set the Bar Correctly: Position the barbell on your traps or rear deltoids, depending on your squat style (high bar vs. low bar).
- Use Safety Features: Utilize squat racks, safety bars, or spotters to protect yourself when lifting heavy.
Tip #4: Engage Your Core and Breathe
- Brace Effectively: Take a deep breath and brace your core before descending.
- Controlled Breathing: Exhale as you drive up from the bottom of the squat. Remember: “exhale upon exertion”.
For military service members and first responders, these tips can help protect your low back from injury, optimize your performance in the gym, and enhance your physical readiness so that you can continue doing what you love both on- and off-duty. Take these tips with you on your next leg-day!
