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 a number of heartache.
That’s exactly what this Pre-Carry Guidelines is for: to provide you a bulletproof, repeatable setup that primes you for efficiency—not chaos. Sure, operating by way of 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 automated.
You would possibly suppose the carry begins if you begin the rep, however you’re mistaken. It begins the second you strategy 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 inner.
They ask you to really feel your physique: breathe into your stomach, brace your core, root your ft. Inner cues may help increase physique consciousness, particularly as you construct that “mind-muscle” connection. Nonetheless, analysis reveals that exterior cues—people who direct consideration outward, reminiscent of “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 accomplice, the secret’s to make use of the proper cue on the proper second. Inner cues assist stabilize you throughout setup, however offering an exterior cue — one thing you’ll be able to see or really feel exterior your physique—can increase your efficiency. Each are nice, and each gives you a big increase.
Squat Pre-Carry Guidelines
Earlier than we get into the squat guidelines, right here’s the primary level: don’t rush it. Establishing for a heavy carry isn’t about pace; it’s about security. At first, strolling by way of every step will really feel gradual, however that’s the objective. Over time, these cues turn into automated, 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 want to lock in on getting the bar off the rack and into place. Improper setup is the place a lack of rigidity can occur, after which every part downstream falls aside.
- Strategy 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 sooner you lock into place and preserve vitality for the carry itself.
Greg’s Tip: In the event 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 shifting, lock in your basis. Plant your ft in your most popular squat along with your toes barely out, then “screw” your ft into the ground by externally rotating by way of your hips. It’s best to really feel your arches rise and your glutes interact earlier than the bar even strikes. A steady base improves stability, optimizes power switch, and helps your knees monitor 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 by way of these, and also you’ll spend the remainder of the carry preventing instability as a substitute of squatting effectively. Get them proper, and every part out of your upper-back rigidity 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 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’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 rigidity.
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 rigidity throughout your traps and lat muscle tissues. 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: 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 arms behind the bar along with your wrists straight. I like to make use of the cue, “scratch your rib cage along with your elbows.” This cue will assist create lat rigidity to assist in torso rigidity and higher again tightness.
Step 4: Breath and Brace
Correct respiratory and bracing kind the bottom of spinal stability, bar management, and power switch. Earlier than descending, take a deep stomach breath—not into your chest, however round your complete 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 inner weight belt, stabilizing the backbone and lowering 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 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.
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’ve 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 closing programs test—a fast evaluate of your setup cues to ensure 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 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. Nonetheless, take your time early on. Precision right here builds consistency, and consistency builds energy.
Sufficient discuss. Now get to squatting.