My setup is a quick sequence of crisp motions: make sure the bar is evenly spaced on the squat rack and hand placement is also even so I am sure to get the bar centered on my back. Step under the bar, letting it rest across the rear delts and back-if it rests on the traps or neck it is too high. I take a deep breath and lift the bar from the squat rack, shuffle one foot straight back, then the other foot back into the position I will lift from, and finally shift the first foot into lifting position. Once in position, I make eye contact with the head judge and take short quick breaths waiting for the "squat" command, the indication to start the lift.
Eccentric (The Descent)
Once the head judge gives you the "squat" command, take a deep breath into your lungs and hold it. As with other powerlifting lifts, you want to avoid burning excessive energy during the eccentric portion of the lift. The descent should be quick, but controlled. Descending too slowly will use up a considerable amount of energy and reduce the total weight you will be able to lift. Descend to quickly and you may lose control of the weight and possibly injure yourself, or worse yet garner snickers from the kids squatting in the squat rack next to you when you lose your balance and fall over (of course I have never done that, and anyway no one I know saw it!).
From your lightest warm up sets focus on strict form throughout the lift, gauging the speed of your descent on the lighter reps to make sure you have the pace right for the working sets.
Keep your head and chest up as you descend to avoid leaning too far forward during your descent. That's a mistake I see too many lifters make-they think they're getting depth, but as their upper body and the bar descend by leaning forward their hips end up stopping above parallel. By keeping your head and chest up, your upper body will remain more erect and force your hips lower. You will get to the proper depth more easily and force your legs to do more of the work. Leaning forward also puts additional, unnecessary strain on your lower back.
Proper depth is judged (per International Powerlifting Federation rules) when you reach at least parallel. The top of your thigh where it meets your hip should be lower than the top of your knee. You need to get the feel for where proper depth is throughout your training so you don't have to "feel for the bottom" during a competition lift. There is nothing worse than trying to force yourself lower in a meet because you are unsure of just where proper depth is (see my article on bombing out of a meet…).
Concentric (The Ascent)
There is no command to begin driving the weight back up. As soon as you've hit depth, begin the concentric portion of your lift. Continue to keep your head and chest up just as you do during the eccentric part of the lift to prevent leaning forward. During the concentric portion of the squat, a common mistake I see is a lifter kicking their hips back as their legs extend without significantly raising the weight. This leaves them leaning forward and forces them to lift the bar with their lower back. To help prevent this, thrust your hips forward as you lift the weight. This helps keep your upper body erect, and engages more muscles in your lift.
Don't let your knees buckle in. Drive them out as you lift, again keeping your feet, legs and hips in alignment throughout the lift.
Once you've locked the weight out, make eye contact again with the head judge and listen for the "rack" command. You cannot move your feet until the command is given. I have seen too many competitors lose a good lift because they took that first step towards the squat rack before getting the command.
If you would like a demonstration of the squat, I've posted links to a couple video clips at the end of this article.
The Basic Squat Training Program
- As with any exercise, always start with your heavy compound lifts first. Once warmed up and stretched, the core of my own leg workout consists of the squat, then leg press and straight leg deadlifts. If done effectively, there's typically not much energy left for isolation exercises, such as leg extensions and leg curls.
- Don't neglect your hips. Many guys will look at the hip abductor and hip adductor machines as something a man should never use, let alone a powerlifter! As I mentioned earlier, however, involving your hips in your squat can add significantly to your lift. Wait until no one is looking if you have to and knock out a few quick sets.
- Focus on peaking in strength for your competition. There are a lot of articles out there describing more complex training routines, mine has been effective for me, yet relatively simple. I've stuck with roughly the same program since training on a powerlifting team consisting of national and world class powerlifters.
