Improving the squat with the upper body

Improving the Squat by Fixing the Upper Body

Although the back squat is primarily a lower body lift, the upper body plays a crucial role in maintaining position, transferring force, and stabilizing the barbell. Ignoring upper body mechanics can lead to issues like rounding of the upper back, overuse of the lower back, or difficulty staying upright. Below are some technical adjustments that can improve your squat. As a rule of thumb, always address the biggest technical flaw first before moving on to smaller ones.

Thoracic Spine: Reach Up

When we talk about the thoracic spine in the squat, we’re really referring to the surrounding musculature—especially the spinal erectors. These muscles help stabilize the spine and support the load while your legs do most of the moving.

One helpful cue is to “reach up” with your upper back. This encourages the erectors to shorten slightly, which places them in a stronger, more mechanically efficient position. It also helps your joints stay more stacked and aligned throughout the lift, reducing compensations elsewhere.

Elbows: Pull Them Together

Your elbows might not seem important in the squat, but their position influences lat engagement, which plays a key role in spinal stability and bar control.

Actively pull your elbows toward each other during your setup and throughout the lift. This engages the lats by helping depress the scapulae and lock the ribcage into a solid position. It also creates a stable "shelf" on your back for the barbell to rest on.

Wrists: Keep Them Straight

Wrist position directs tension through the arms and into the upper body. Aim to keep your wrists neutral—neither extended backward nor flexed forward.

If the wrists are bent back, your elbows often drift forward, which makes it harder to engage the lats and stay tight. If they’re bent forward, the bar may sit too high on your traps, shift your center of gravity forward, or make it difficult to create tension through the upper back.