October 18, 2021

The Setup


  • Set the bar to a height somewhere between you chest and collar bone
  • Find your grip, generally narrower than your bench press (depending on mobility)
  • Step under the bar, wedging the bar between your hands and back (bar resting on traps, not neck)
  • With feet under the bar un rack the bar, taking 3 steps into your squat position
  • Feet just wider than shoulder width apart.
  • Toes pointing out to 45 degrees





Coaching Points

  • Brace (deep breth in, pushing air down to the bottom of your diafragm)
  • Think of pulling the bar down towards the middle of your foot while separating the ground with you feet
  • At the bottom of the squat drive the ground away finishing in a locked out position (squeeze the quads and gluteus)

Quality Criteria


  • Hip Crease below knee
  • No lower back arch
  • No upper back rounding
  • No knees folding in
  • No heals lifting off the ground
  • No inward roll of feet


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