takakyykky

Takakyykky, known in English as the back squat, is a compound lower-body exercise in which a barbell is placed on the upper back and shoulders. The movement begins from a standing position, the lifter braces the core, and the hips and knees are flexed to lower the body before returning to full extension.

Setup and technique are central to takakyykky. A stance approximately shoulder-width apart with toes slightly outward is common. The grip is placed outside the shoulders, and the bar rests on either the high-bar position across the traps or the low-bar position on the rear deltoids. The lifter maintains a neutral spine, looks forward, and bracing the core using a Valsalva maneuver. The descent involves bending the hips and knees while keeping the bar over mid-foot; the knees track over the toes, and depth is reached when the hips are below parallel or as permitted by mobility, followed by an upward drive to return to the starting position.

Variations of takakyykky differ mainly in bar position and torso angle. High-bar back squats place the bar higher on the traps, typically producing a more upright torso and greater emphasis on the quadriceps. Low-bar back squats load the bar lower on the back, enabling more hip drive and greater involvement of the glutes and posterior chain. Both require controlled technique and a stable core to protect the spine.

Muscles involved include the quadriceps, gluteals, hamstrings, erector spinae, and calves, with the core stabilizing the torso throughout the movement. Benefits commonly cited are increased lower-body strength, improved athletic performance, and enhanced functional capacity, with practice contributing to better bone density and mobility when performed safely.

Safety and programming considerations emphasize proper stance, bar position, depth, and progression. Common errors include excessive forward lean, knee valgus, heels rising, shallow depth, or losing braced support. Use appropriate equipment, such as a power rack and, if needed, a spotter, and follow progressive loading patterns, typically training takakyykky 2–3 times weekly with varied sets and reps.