Why should you focus on your squat? The chest-a big bench press and big arms are what get all the attention right? For strength athletes the squat anchors your entire strength training program. The powerlifting squat works some of the largest muscle groups in your body. If you do it right, after a good set of powerlifting squats you are left exhausted, your chest heaving for air.
What makes the squat so important?
- In powerlifting competition, your first lift is the squat; it gets you into the powerlifting meet and sets the tone for your entire competition
- A strong powerlifting squat will make the difference between setting the bar for your competitors and playing catch-up for your remaining lifts
- You are not going to win a powerlifting competition with a strong bench press alone
- In training, once you start making gains in your squats, your other lifts will start to jump as well
- The squat taxes your entire body, as your squat weight increases your other lifts will as well
The purpose of this article is to help lifters improve their technique on the squat, increasing the total weight you can lift. If you are new to the squat, the tips here may help you perform the squat, but I would recommend working with an experienced lifter or trainer on the basics of the lift before jumping into the squat rack.
If you'd like a demonstration of the lift, I've added a link to a video clip of a powerlifting squat at the end of this article.
The Lift
Competitive powerlifting is different than other forms of strength training or body building. The focus is not on working the muscle as hard as you can for every repetition of every set. The key is to lift as efficiently as you can. Your goal is to lift the most weight you can with as little effort as possible. You are likely to see significant gains in the amount of weight you can lift simply by improving your lifting technique, even if your strength remains constant.
You should train just as you will compete-from your first warm-up set, to your last working set. To help you with this mindset, I've injected the competition commands into the lifting sequence below. Treat each repetition as a competition lift, keep your form correct and pause briefly between each repetition. This will train your mind and your body to complete lifts that will get white lights from the judges in competition.
Setup
The setup is the most crucial part of your squat. If you set up incorrectly, you will be left in a poor position for your squat, and will likely burn excess energy unnecessarily preparing yourself for the lift.
Watch most lifters setup for a squat. They lift the bar out of the squat rack, take several steps back, and then shuffle their feet until they are comfortable. In a competition, the judge is not going to give you the "squat" command until you have the weight under control and locked out. The longer it takes to get that command, the more energy you will burn even before starting your lift!
You should practice setup in every set you perform, even your lightest warm-up sets. Take two or three short, quick steps back from the squat rack. Practice placing your feet exactly where you want them with just those two or three steps so you are not shuffling your feet for a good position. The position of your feet should be natural and you shouldn't have to even think about it during your competition lifts.
Select the width of your stance based on how you are comfortable lifting. I have found that getting depth is somewhat easier with a narrow stance. Hip flexibility can hinder depth somewhat with a wider stance. With a wider stance, however, I have found that I can get the hips more involved in the lift-the more muscle groups you have involved in your lift, the more power you will be able to generate. I am, therefore, able to lift more weight with a wider stance.
Assuming a wider stance, just outside shoulder width, your toes should be pointed outward slightly, in alignment with your knees. If you have a narrower stance, they should point more forward. If your feet, legs, and hips are not in alignment, you will not have as much flexibility, and you will put a greater strain on your hip and knee joints during the lift.
Particularly if you are an equipped lifter, breathing is going to be more difficult the moment you step under the bar, the wraps on your knees will be impeding blood circulation, and your strength will begin draining out of your body. You therefore want to complete your lift as quickly as possible. A quick, clean setup can be the difference between getting a good heavy squat and staying in the meet, and bombing out.
