Once you’re on the point of carry out a barbell squat, you wish to be locked in. Something much less means sloppy reps, or worse but, an harm. Having a easy, repeatable system you need to use when the strain is on will prevent vitality and numerous heartache.
That’s exactly what this Pre-Elevate Guidelines is for: to offer you a bulletproof, repeatable setup that primes you for efficiency—not chaos. Sure, operating via the guidelines beneath will take further time at first. However that point isn’t wasted—it’s investing in consistency. With sufficient time below the bar, the method turns into computerized.
You may suppose the raise begins once 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 Nuckols, a 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 inside.
They ask you to really feel your physique: breathe into your stomach, brace your core, root your ft. Inner cues might help increase physique consciousness, particularly as you construct that “mind-muscle” connection. Nevertheless, research shows that external cues—people who direct consideration outward, equivalent to “push the bottom away” or “break the bar over your again” outperform inside cues in selling environment friendly, efficient motor efficiency and studying.
However for these with out the advantage of a coach or lifting accomplice, the secret’s to make use of the best cue on the proper second. Inner cues assist stabilize you throughout setup, however offering an exterior cue — one thing you possibly can see or really feel outdoors your physique—can increase your efficiency. Each are nice, and each provides you with a big increase.
Squat Pre-Elevate Guidelines
Earlier than we get into the squat guidelines, right here’s the principle level: don’t rush it. Organising for a heavy raise isn’t about velocity; it’s about security. At first, strolling via every step will really feel gradual, however that’s the purpose. Over time, these cues develop into computerized, serving to you identify 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 possibly can even consider squatting, you have to 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 thing downstream falls aside.
- Method the bar with confidence.
- Grip the bar evenly, set your arms the place you’ll squat, and pull your self below it.
- Squeeze your higher again tight, interact your lats, and set your traps firmly below 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 below load.
As soon as the bar is racked securely in your again:
- Take a small step straight again with one foot.
- Carry 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 raise itself.
Greg’s Tip: Should you’re nonetheless shuffling your ft after the third step, you haven’t set your stance appropriately. 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 popular squat together with your toes barely out, then “screw” your ft into the ground by externally rotating via your hips. You must really feel your arches rise and your glutes interact earlier than the bar even strikes. A secure base improves stability, optimizes drive switch, and helps your knees observe correctly, defending your hips and decrease again.
Inner 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 raise preventing instability as an alternative of squatting effectively. Get them proper, and every thing out of your upper-back stress to bar path improves.
Set Your Arms
- 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 fashion.
- When you set your arms, squeeze the bar such as you imply it—this fires up the forearms and lats, locking the higher physique into place.
Inner cue: “Crush the bar in your arms.” Exterior cue: “Break the bar over your again.”
Greg’s Tip: Your arms must be as shut as you possibly can comfortably get them. If you may 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 powerful 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 groups. This motion prevents the bar from rolling, prevents extreme ahead lean, and maintains impartial backbone below load.
Inner cue: “Shoulder blades into again pockets.” Exterior cue: “Pin the bar into your traps.”
Set Elbow and Wrist Place
- Attempt to maintain wrists impartial to keep away from pointless pressure.
- Drop elbows barely down and towards your ribs to interact the lats.
- Keep away from flaring elbows excessively, which may pull you ahead.
Greg’s Tip: When 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 arms 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 assist 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 strain (IAP) acts like an inside weight belt, stabilizing the backbone and decreasing shear forces on the decrease again.
Inner cue: “Fill your stomach with air.” Exterior cue: “Push your ribs into your belt.”
Taking a deep breath isn’t sufficient—you need to 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.
Inner 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 to your spinal erectors to maintain the backbone from flexing. Which is especially useful when you may 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 programs examine—a fast overview of your setup cues to ensure every thing’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 Rigidity: Higher again tight, lats engaged, bar pulled into your traps.
- Breath and Brace: 360-degree growth with managed intra-abdominal strain.
- Eyes Set: Repair your gaze on a impartial level—don’t crank your neck up or stare on the flooring.
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 speak. Now get to squatting.
