The Powerlifting 3-StepPosted: July 11, 2019
I’d like to pick apart my squats and talk about some key points in a good squat. A good walkout sets you up for a solid squat. When I get new lifters in, I probably annoy them early on with my ‘rerack!’ commands, making them redo the walkouts over and over to get it right.
I was spotting in a recent meet, and wanted to make many of those lifters rerack. Some of them took haphazard steps out of the rack, then shifted their feet for four minutes trying to get them ‘perfect’ (ok, to be fair, since you only have one minute to get the ‘squat command’ I’m sure it was something less than four minutes…)
A good walkout goes something like this:
- Start with your feet directly under your hips. This is a very stable and strong position, and you don’t have to shift the weight much to take a step.
- Bring your first foot straight back. It doesn’t have to be a big step, just enough to clear the rack – heel to toe.
- Bring your second foot back and out to the side into your squat stance.
- Shift your first foot straight out to the side into your squat stance.
You should be able to get into your stance with 3 short steps, and adjust your toes if needed. Even in this video, I counted 4 shuffles to adjust my feet…that is at least 2 too many.
A solid setup makes the bar feel much lighter, builds confidence, and preps you for a strong lift.