06 Apr Step By Step Guide: How To Squat

By: Brian Carroll

The squat is disputably one of the best movements that you could possibly master. The only problem is, very few actually master the movement. The squat is highly technical, but not impossible to master.

SET UP

If you are walking the weight out, you want to start under the bar with everything tight and your feet even. Upon unracking the bar, you should come back with two steps and one extra step to bridge the difference. Your upper back needs to remain tight and elbow should be pulled down. This will create a lifters wedge.

Your feet play a crucial role in the squat. They should grip the floor like monkey – by squeezing and locking them in. This is will give you a sturdier base. Your gaze should not look up nor down, but rather somewhere in the middle. You want to look as if you’re trying to meet the place where the wall and ceiling connect. It is crucial that all of the above criteria is and you remain tight and in control.

Now you’re ready to squat.

DESCENT

The first movement is going to be a hip hinge back, and then you will squat down below parallel. Your gaze should not differ from your initial set up as you should be still looking at where the wall and ceiling meet. It is important to make sure that the upper back does not become rounded, your elbows are still pulled down and the weight is kept onto your heels as you prepare to drive your heels through the ground on the ascent.

ASCENT

To complete the squat, as mentioned above; the weight will need to be kept on the heels, eye sight will be the same as the set up and descent and your elbows will remain tucked in and pulled down (lats). As the weight should be kept on your heels; drive your heels into the ground further and stand up. You will have successfully completed the squat and can rack the weight.

Your grip width and foot stance will vary depending on your leverages and your overall structure. However, by following these cues, your technique and strength will drastically improve.

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Brian Carroll

Owner and Founder at PowerRackStrength.com

Brian is a retired world-class powerlifter with over two decades of world-class powerlifting. From 1999 to 2020, Brian Carroll was a competitive powerlifter, one of the most accomplished lifters in the sport's history. Brian started off competing in bench press competitions 'raw,' then, shortly into the journey, he gravitated toward equipped lifting as there were no "raw" categories then. You only had to choose from single-ply (USPF) and Multi-ply (APF/WPC). Brian went on to total 2730 at 275 and 2651 at 242 with more than ten times his body weight in three different classes (220, 242, 275), and both bench pressed and deadlifted over 800 pounds in two other weight classes. He's totaled 2600 over 20 times in 2 different weight classes in his career. With 60 squats of 1000lbs or more officially, this is the most in powerlifting history, regardless of weight class or federation, by anyone not named David Hoff. Brian realized many ups and downs during his 20+ years competing. After ten years of high-level powerlifting competition and an all-time World Record squat at 220 with 1030, in 2009, Brian was competing for a Police academy scholarship. On a hot and humid July morning, Brian, hurdling over a barricade at 275lbs, landed on, fell, and hurt his back. After years of back pain and failed therapy, Brian met with world-renowned back specialist Prof McGill in 2013, which changed his trajectory more than he could have imagined. In 2017, Brian Carroll and Prof McGill authored the best-selling book about Brian's triumphant comeback to powerlifting in Gift of Injury. Most recently (10.3.20) -Brian set the highest squat of all time (regardless of weight class) with 1306 lbs – being the first man to break the 1300lb squat barrier at a bodyweight of 303 lbs.

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