Squat – Setting Up

An effective setup makes a huge impact on your squat. Done right it makes the weight feel much lighter coming out of the rack*, improves your control of the weight, and gets you into the optimal position for a powerful squat. Don’t rush your setup, be patient. During the setup phase you have the time and focus to think about each movement. It should be done methodically and correctly every single set from your lightest warm-up to your heaviest working set.

Consistency is critical. Do it correctly every single time.

*It doesn’t matter how heavy it feels

Pay attention to how you unrack the bar. Done properly, it sets the tone for a powerful squat. Done incorrectly it is a strength and confidence sapping stage of the lift.

• Position your hands on the bar and position the bar on your back as described in the ‘Preparing to Squat’ lesson.
• Center your feet under the bar, directly under your hips with your toes pointed forward. This is not your squat stance. Placing your feet directly under your hips gives you good control of the weight out of the rack and minimizes the shift of weight from one foot to the other as you walk out.
• Tighten your back. In addition to setting your hand position for upper back tightness, pull your shoulder blades downward to create additional tension. This and your bracing technique (described below) will turn your back into a rigid lever that will effectively transition the power from your legs to the loaded bar on your shoulders.
• Breath and brace. Take a deep breath. Let it expand into your abdomen, loosening your core enough to let the air fill your abdomen. After breathing in, tighten your core, and push down with your diaphragm (like you’re trying to push out a turd). Hold this tightness until the movement is complete (unracking the bar, or completing a rep as described in the next topic).

1. Done correctly, bracing creates intra-abdominal pressure stabilizing your lumbar spine.
2. Bracing tightens the lumbar/lower back. It works in conjunction with a strong, tight upper back to create a rigid lever to support the weight.

Note: Bracing is critically important whether you are using a belt or not!

• Push your hips forward. Keeping your back rigid and straight, drive your hips under the bar.

1. Don’t simply flex your lumber, pushing your hips by rounding your back. Instead, keep your back straight and flat, pivot around your shoulders as your hips move forward.
2. Rotate forward until your knees are slightly ahead of the bar and your hips are slightly behind it.

• Drive the bar straight up out of the rack using strong leg/quad drive (I call this the quad pop – the bar should pop right up out of the rack).

1. Drive up and control the weight, let it settle – don’t drive immediately into the walk out.
2. Keep your core tight, and don’t suddenly exhale releasing all your air and all your tension.
3. Continue to breath using small, short breaths.

Figure 1: Unracking the Bar

• Once you’ve unracked, stop, control the weight. Let the bar settle before beginning your walkout. Be methodical and efficient, don’t rush it.
• Three step setup. I prefer a three step walkout because it helps you clear the rack without tagging it on the way out and it reduces unnecessary shifting after walking out.

1. First step: Take a first, short step straight back. You don’t need to step back farther than heel-to-toe, as my old Air Force drill instructor would say (yell). The purpose of this step is simply to clear the rack.
2. Second Step: Move your forward foot back directly into your squat stance. It should be even with our first foot and pointed out slightly.
3. Third Step: Shift your first foot straight out to the side into the squat stance, as discussed in the positioning topic.

Figure 2: Foot Placement During Walkout

Video 2: Walking Out

• Watch your feet as you walk out to ensure correct placement. Use the same steps for every set from your lightest warm-up to your heaviest working set.

You may need to adjust slightly after walking out, but practice setting up with a minimum of foot shuffling. The more efficiently you get to your stance, the more quickly you can begin your reps or get the ‘Squat’ command, saving energy. When you have 600 lbs on your back, you want to eliminate all unnecessary movements and time under the bar.