If you want to improve your squat, your first instinct might naturally be to double down and build stronger legs. After all, these are the muscles that do most of the heavy lifting as you lower into the squat and drive back up to standing. But your upper back is often neglected, despite being equally deserving of attention in the pursuit of a stronger squat. If your upper back struggles to stay engaged, your torso may lean forward, making it harder to maintain proper form under load. Over time, this limits your squat efficiency.
A strong upper back, however, helps keep your torso upright, chest lifted, and the barbell under control from start to finish. Doing a simple drill called Y-W-T holds will help you target those exact muscles responsible for upper back stability, using nothing more than your body weight. By moving your arms through positions that resemble—yes, you guessed it—the letters Y, W, and T, you’ll reinforce the upper-body positioning needed to stay stable under the bar.
Related: Your Inner and Outer Thighs Get Neglected—These 3 Moves Hit Both
How to Do Y-W-T Holds
Justin Steele
- Lie face down with your arms extended overhead in a Y shape, thumbs pointing up, and lift them slightly off the floor.
- Bend your elbows and move your arms down into a W shape, squeezing your shoulder blades together in the back.
- Extend your arms out wide into a T shape, lifting slightly upwards to squeeze the shoulder blades.
- Make sure to hold each position for about 2 to 3 seconds, keeping your chest lifted before cycling through the sequence again.
Related: Skip the Side Bends: This Kettlebell Move Challenges Your Entire Core
Why You Should Trust Me
I’m a health and fitness writer for Men’s Journal and an ACE-certified personal trainer with more than five years of experience training clients and coaching various group fitness modalities, from HIIT to indoor cycling.
