Whenever you’re on the point of carry out a barbell squat, you need to be locked in. Something much less means sloppy reps, or worse but, an harm. Having a easy, repeatable system you should use when the stress is on will prevent vitality and quite a lot of heartache.
That’s exactly what this Pre-Carry Guidelines is for: to present you a bulletproof, repeatable setup that primes you for efficiency—not chaos. Sure, working via the guidelines beneath will take further time at first. However that point isn’t wasted—it’s investing in consistency. With sufficient time beneath the bar, the method turns into computerized.
You would possibly assume the elevate begins if you begin the rep, however you’re mistaken. It begins the second you method the bar. Right here is your barbell squat pre-lift guidelines with assist from Greg Nuckolsa three-time world champion powerlifter and the top at Stronger By Science.
Physique Cues You Ought to Pay Consideration To
You’ll discover that lots of the physique cues beneath are inner.
They ask you to really feel your physique: breathe into your stomach, brace your core, root your ft. Inside cues might help enhance physique consciousness, particularly as you construct that “mind-muscle” connection. Nevertheless, analysis exhibits that exterior cues—those who direct consideration outward, akin to “push the bottom away” or “break the bar over your again” outperform inner cues in selling environment friendly, efficient motor efficiency and studying.
However for these with out the advantage of a coach or lifting associate, the hot button is to make use of the best cue on the proper second. Inside cues assist stabilize you throughout setup, however offering an exterior cue — one thing you’ll be able to see or really feel outdoors your physique—can enhance your efficiency. Each are nice, and each provides you with a major enhance.
Squat Pre-Carry Guidelines
Earlier than we get into the squat guidelines, right here’s the principle level: don’t rush it. Establishing for a heavy elevate isn’t about pace; it’s about security. At first, strolling via every step will really feel sluggish, however that’s the aim. Over time, these cues change into computerized, serving to you determine a constant setup that locks you in each single rep. Let’s get to it.
Step 1: The Unracking and Stroll Again
Earlier than you’ll be able to even consider squatting, you could lock in on getting the bar off the rack and into place. Improper setup is the place a lack of stress can occur, after which every part downstream falls aside.
- Method the bar with confidence.
- Grip the bar evenly, set your palms the place you’ll squat, and pull your self beneath it.
- Squeeze your higher again tight, interact your lats, and set your traps firmly beneath the bar.
- Inhale deeply and brace earlier than you unrack. Analysis signifies that pre-tensioning the lats and higher again throughout setup enhances bar stability and reduces spinal motion beneath load.
As soon as the bar is racked securely in your again:
- Take a small step straight again with one foot.
- Convey the opposite foot again to fulfill it.
- Modify each ft outward into your squat stance.
That’s it: No pacing, no wandering, no wasted movement. The shorter the walkout, the quicker you lock into place and preserve vitality for the elevate itself.
Greg’s Tip: Should you’re nonetheless shuffling your ft after the third step, you haven’t set your stance accurately. Reset or rerack earlier than squatting.
Step 2: Set up Your Base
Your squat begins from the bottom up. Earlier than you even take into consideration transferring, lock in your basis. Plant your ft in your most well-liked squat together with your toes barely out, then “screw” your ft into the ground by externally rotating via your hips. You need to really feel your arches rise and your glutes interact earlier than the bar even strikes. A secure base improves steadiness, optimizes drive switch, and helps your knees observe correctly, defending your hips and decrease again.
Inside cue: “Really feel your arches grip the ground.” Exterior cue: “Push the bottom away from you.”
Step 3: Grip and Bar Place
Your grip and bar placement set the tone, and speeding via these, and also you’ll spend the remainder of the elevate preventing instability as an alternative of squatting effectively. Get them proper, and every part out of your upper-back stress to bar path improves.
Set Your Fingers
- Select a high-bar (bar sits on the traps) or low-bar (rests throughout the rear delts) relying in your mobility, limb size, and coaching model.
- When you set your palms, squeeze the bar such as you imply it—this fires up the forearms and lats, locking the higher physique into place.
Inside cue: “Crush the bar in your palms.” Exterior cue: “Break the bar over your again.”
Greg’s Tip: Your palms needs to be as shut as you’ll be able to comfortably get them. If you will get them nearer with out ache in your wrists, shoulders, or elbows, or simply feeling tremendous uncomfortable, then it’s simpler to create higher again stress.
Interact Your Lats and Higher Again
A robust higher again acts like a shelf for the bar. Pull your shoulder blades collectively and barely down, creating stress throughout your traps and lat muscle tissues. This motion prevents the bar from rolling, prevents extreme ahead lean, and maintains impartial backbone beneath load.
Inside cue: “Shoulder blades into again pockets.” Exterior cue: “Pin the bar into your traps.”
Set Elbow and Wrist Place
- Attempt to preserve wrists impartial to keep away from pointless pressure.
- Drop elbows barely down and towards your ribs to have interaction the lats.
- Keep away from flaring elbows excessively, which may pull you ahead.
Greg’s Tip: In case you have bother getting your wrist right into a impartial place, widening your grip makes it simpler to externally rotate your shoulders sufficient to get your palms behind the bar together with your wrists straight. I like to make use of the cue, “scratch your rib cage together with your elbows.” This cue will assist create lat stress to help in torso rigidity and higher again tightness.
Step 4: Breath and Brace
Correct respiratory and bracing type the bottom of spinal stability, bar management, and drive switch. Earlier than descending, take a deep stomach breath—not into your chest, however round your total torso. Your diaphragm ought to press down, your ribs broaden laterally, and your decrease again ought to fill with air. This intra-abdominal stress (IAP) acts like an inner weight belt, stabilizing the backbone and decreasing shear forces on the decrease again.
Inside cue: “Fill your stomach with air.” Exterior cue: “Push your ribs into your belt.”
Taking a deep breath isn’t sufficient—you must brace to lock your torso in place:
- Think about somebody’s about to punch you within the abdomen and tighten accordingly.
- Maintain your brace till you go the sticking level on the way in which up, then reset if wanted.
Inside cue: “Lock your ribs to your pelvis.” Exterior cue: “Push your abs into your belt.”
Greg’s Tip: The more durable your abs contract, the more durable it’s in your spinal erectors to maintain the backbone from flexing. Which is especially helpful when you could have a heavy barbell in your backbone.
Step 5: The Inexperienced Gentle Guidelines
This guidelines is the final cease earlier than you squat. Consider it as your ultimate techniques test—a fast overview of your setup cues to verify every part’s dialed in. Take a breath, lock in, and scan these factors:
- Toes Rooted: Arches engaged, toes barely out, and full-foot contact.
- Bar Locked In with Higher Physique Stress: Higher again tight, lats engaged, bar pulled into your traps.
- Breath and Brace: 360-degree growth with managed intra-abdominal stress.
- Eyes Set: Repair your gaze on a impartial level—don’t crank your neck up or stare on the ground.
This guidelines ought to solely take three to 4 seconds when you’ve practiced it sufficient. Nevertheless, take your time early on. Precision right here builds consistency, and consistency builds power.
Sufficient discuss. Now get to squatting.
