#5 – Head and Upper Back The head and Upper Back position is the last crucial pillar in maintaining strength and form throughout the squat. Find a neutral neck position:: Not too high, not too low. Find a comfortable position. You may want to look up with your eyes. Push the bar up with your back: Don’t allow the hips to rise or knees to fall back. Push up with your back to engage the entire body and let the legs carry the load. To optimize your squat form and function be sure to set up properly, breath for pressure, stay strong in descent, connect the knees and hips and push up with the back.