Neck Posture: The Squat Technique Fix Most Lifters Miss
When people think about improving their back squat, they usually focus on the big things — hip mobility, bracing, foot position, bar placement. But there’s one small detail that quietly affects all of those components…
Your neck posture.
It sounds almost too simple, yet the position of your neck has a profound influence on strength, spinal mechanics, and core stability during a squat. In the clinic and in the gym, I see this overlooked more than any other technical fault.
Let’s break down why the neck matters — and why cleaning up this one area can immediately make your squat feel stronger, safer, and more powerful.
Why Neck Position Changes How You Squat
Your neck doesn’t operate in isolation. It’s neurologically and mechanically linked to the deep stabilising system of the trunk. When your neck is in a neutral, aligned posture, it activates the deep neck flexors — small but crucial muscles at the front of the cervical spine.
These muscles help coordinate the entire deep core system, including:
The diaphragm
The transversus abdominis
The pelvic floor
The multifidus and segmental spinal stabilisers
When the neck is stable, the rest of the trunk can create a balanced, efficient brace.
But when your neck posture collapses — usually by poking forward or looking up excessively — those stabilising muscles switch off. This instantly disrupts the core and changes how force is transferred through your spine.
🎯 Common Neck Mistakes in the Back Squat
1. The “Look Up” Cue
Many lifters were taught to look up at the ceiling to stay tall under the bar. Unfortunately, this hyperextends the neck and compresses the upper cervical joints, shutting down the deep flexors and over-activating the upper traps.
This often leads to:
Overarching the lower back
Increased shear load on the lumbar spine
Poor bar control (the bar drifts forward)
2. Forward Head Drift
As fatigue sets in, many lifters subtly reach their chin forward at the bottom of the squat. This creates the same problem — loss of deep stability and increased spinal shear.
Think:
Your head weighs about 5–6 kg. If it shifts forward, it amplifies pressure all the way down the chain.
✔️ Benefits of a Neutral, Packed Neck Position
Keeping the neck aligned with the rest of the spine improves both technique and performance.
1. Activates the Deep Neck Flexors
This restores the connection between the neck and the deep core system, giving you a stronger, more coordinated brace.
2. Improves Overall Core Engagement
When your head is aligned, the diaphragm and pelvic floor work better together. That means a more effective 360° brace and better spinal support.
3. Reduces Shear Stress Through the Spine
A forward head position pushes the thoracic spine forward and collapses the ribs. That shifts the bar path and increases the torque on the lower back. A neutral neck keeps the spine stacked and loads distributed evenly.
4. Maintains a Stronger, Safer Bar Path
A stable neck stabilises the thoracic spine, which stabilises the bar. This allows the bar to travel in a straight, efficient vertical line — the hallmark of great squat mechanics.
How to Fix Your Neck Position (Simple Cues That Work)
Try these next session:
Cue 1: “Chin Down a Few Millimetres”
Not tucked hard — just gently nodding the chin creates instant deep neck flexor activation.
Cue 2: “Look at the Floor 2–3 metres in front of you”
This keeps the head neutral while maintaining good spatial awareness.
Cue 3: “Grow Tall Through the Crown of the Head”
This lengthens the spine and stabilises the thoracic area under the bar.
Cue 4: Film Your Set From the Side
You’ll spot forward drift or neck extension straight away.
Why This Matters for Strength and Longevity
A stable neck creates a stable trunk.
A stable trunk allows for:
Greater force production
More efficient bracing
Less energy leak
Reduced injury risk
Heavier, more confident squatting
When the top is clean, the bottom gets stronger.
In other words:
Fix your neck, and the whole squat improves.