Squat Basics

by Wade Johnson

The bench press seems to be the most popular lift whether in the gym or on the platform. However, if you want legs and a great lower body to go with that mighty chest - my choice is the free weight, powerlifting style squat. Having a good, competitive squat gets you in the competition and is a big part of your total. Let's enumerate several checkpoints needed for good squat form and how to relate them to training and competition.

There are several requirements in executing a squat safely, properly and powerfully. Foot placement can vary from shoulder width or close to very wide. You will need to experiment and find the stance that works for you. If you don't have a current stance, start by looking at the physical characteristics that make up your build. If your thighs are equal to or longer than your calves, you will need to try a stance wider than your shoulder width. If they are shorter than your calves, then you can do a stance inside shoulder width and still get good and deep.

Stance can also be affected by your strengths. If you have strong quads, a closer stance might be beneficial. Strong hips and glutes usually do well in a wide stance. Find your groove in a stance and stay with it. Consistency is key. A wider stance also calls more on the adductors - the inside thigh muscles - than a closer stance. An indicator that you need more strength is if your knees move in or flex out during the execution of the lift.

The next item to get comfortable with is the bar position and the set up for the lift. You need to be properly centered, and make sure you are neither on your toes nor doing a partial squat to get the bar from the rack. Keep in mind that a larger weight will make you "shorter" when you pick it up. Another item is placement of the bar on your back - no pads! You cannot keep a big weight close enough to your center of gravity with pads. Get the feel of the "ledge" -it's below your neck on your posterior delts/traps. You can feel it form when you pull your elbows back. There the bar rests and it will stay put with your hands hanging on.

Setting up is a place where many lifters use up too much energy. You should get placed under the bar, take in a huge gulp of air and thrust the bar straight up out of the racks. Take one step back with each leg, not two or more. After your step back, get your width by stepping laterally. Shuffling feet and multiple steps keeps the bar on your back for an extended period of time robbing you of a great deal of power. This is something that needs to be performed even when doing warm-ups. Make it part of your routine. Stand up with the weight, one step back, lateral steps side to side and your feet should be planted. Point the toes outward slightly - start with a 45 degree angle - and experiment. This will allow you to push the legs out and incorporate the hips and glutes. It will also allow you to get good knee lock if your destination someday is the platform!

Once the feet are planted firmly, you are ready to squat. Take in as big a breath of air as possible. Find a fixed line or item to look at - at least eye height or higher - and put your chest out. You will look at this spot throughout the lift, so make sure it's not moving. Big air, chest out, weight on your HEELS, and sit back with your butt! Use "pace" to get your depth. Correct depth is where the hip crease breaks parallel with the knee. What I mean by pace is, go down with enough speed to give you a rebound effect allowing you to fire out of the "hole". The hole is where you are at the correct depth and pushing the weight back up. That's "coming out of the hole." Fighting equipment or going slowly will not allow you to fire the weight up. Keep your head up at all times. This will keep your weight on your heels, somewhat like a vertical leg press to finish the lift. Once you've got to your correct depth, push as if you wanted your feet to go through the floor. Lead with your head. Simply pushing with the legs will not be enough and typically causes you to raise the butt, pushing you forward and puts a great deal of stress on the lower back. This is the area of the lift when all the lower back and ab work will pay off. Keeping the back rigid, lead with your head, simultaneously firing with your legs. After you have locked out the weight, with knees
locked, and standing fully erect, rack the weight. For the competition
platform, keep in mind you have to wait for a squat command and a rack command.

Spotters and training partners can make these calls for you - both regarding your depth and good feedback on your form. Never dump the squat bar! If you are being spotted, your spotter should grasp you under the arms or around the belt and help you stand up with the weight. Always use spotters, clips or collars- safety first.

Here are a few exercises that will help you in the squat. These are typical exercises that can be executed on equipment found in the gym. Abductor and adductor machines are great. The abductor machine is great for increasing hip strength. Adductor machines will strengthen the inner thigh and hamstring connections. Glute/ham raises are an exercise everyone should do for squat and deadlift. These really work the lower back, glutes and hamstrings. Hyperextensions are another. Calves need to be worked to help the knees not pull in - or be pushed out in the effort of lockout. There are many more, but these basic exercises will carry you far. You can also do the obligatory leg extensions and leg curls, but I have found that they usually don't transfer well into making your squat bigger. They are great for leg size and definition, but doesn't seem to assist the squat that much. Always, always, work those abs-hard! Abs are the core of your lifting.

There are many other types of exercises that will assist with the squat. Try them all. Find what works for you and rotate them often. Initially, stick with the basics. There are many places to learn how to do these lifts. And remember, the most effective way to improve squat power and your overall strength is to use a good periodization program. Visit http://www.deepsquatter.com and http://www.freaksonature.com to get some more exercise ideas. As always, feel free to contact me and good luck.

I would also like to thank Linda Schafer for doing the co write on this article. She has been a big help and influence on my lifting career. Look for big things from her this year. Thanks Phantom!


The Basics of the Squat by Wade Johnson The bench press seems to be the most popular lift whether in the gym or on the platform. However, if you want legs and a great lower body to go with that mighty chest - my choice is the free weight, powerlifting style squat. Having a good, competitive squat gets you in the competition and is a big part of your total. Let's enumerate several checkpoints needed for good squat form and how to relate them to training and competition. There are several requirements in executing a squat safely, properly and powerfully. Foot placement can vary from shoulder width or close to very wide. You will need to experiment and find the stance that works for you. If you don't have a current stance, start by looking at the physical characteristics that make up your build. If your thighs are equal to or longer than your calves, you will need to try a stance wider than your shoulder width. If they are shorter than your calves, then you can do a stance inside shoulder width and still get good and deep. Stance can also be affected by your strengths. If you have strong quads, a closer stance might be beneficial. Strong hips and glutes usually do well in a wide stance. Find your groove in a stance and stay with it. Consistency is key. A wider stance also calls more on the adductors - the inside thigh muscles - than a closer stance. An indicator that you need more strength is if your knees move in or flex out during the execution of the lift. The next item to get comfortable with is the bar position and the set up for the lift. You need to be properly centered, and make sure you are neither on your toes nor doing a partial squat to get the bar from the rack. Keep in mind that a larger weight will make you "shorter" when you pick it up. Another item is placement of the bar on your back - no pads! You cannot keep a big weight close enough to your center of gravity with pads. Get the feel of the "ledge" -it's below your neck on your posterior delts/traps. You can feel it form when you pull your elbows back. There the bar rests and it will stay put with your hands hanging on. Setting up is a place where many lifters use up too much energy. You should get placed under the bar, take in a huge gulp of air and thrust the bar straight up out of the racks. Take one step back with each leg, not two or more. After your step back, get your width by stepping laterally. Shuffling feet and multiple steps keeps the bar on your back for an extended period of time robbing you of a great deal of power. This is something that needs to be performed even when doing warm-ups. Make it part of your routine. Stand up with the weight, one step back, lateral steps side to side and your feet should be planted. Point the toes outward slightly - start with a 45 degree angle - and experiment. This will allow you to push the legs out and incorporate the hips and glutes. It will also allow you to get good knee lock if your destination someday is the platform! Once the feet are planted firmly, you are ready to squat. Take in as big a breath of air as possible. Find a fixed line or item to look at - at least eye height or higher - and put your chest out. You will look at this spot throughout the lift, so make sure it's not moving. Big air, chest out, weight on your HEELS, and sit back with your butt! Use "pace" to get your depth. Correct depth is where the hip crease breaks parallel with the knee. What I mean by pace is, go down with enough speed to give you a rebound effect allowing you to fire out of the "hole". The hole is where you are at the correct depth and pushing the weight back up. That's "coming out of the hole." Fighting equipment or going slowly will not allow you to fire the weight up. Keep your head up at all times. This will keep your weight on your heels, somewhat like a vertical leg press to finish the lift. Once you've got to your correct depth, push as if you wanted your feet to go through the floor. Lead with your head. Simply pushing with the legs will not be enough and typically causes you to raise the butt, pushing you forward and puts a great deal of stress on the lower back. This is the area of the lift when all the lower back and ab work will pay off. Keeping the back rigid, lead with your head, simultaneously firing with your legs. After you have locked out the weight, with knees locked, and standing fully erect, rack the weight. For the competition platform, keep in mind you have to wait for a squat command and a rack command. Spotters and training partners can make these calls for you - both regarding your depth and good feedback on your form. Never dump the squat bar! If you are being spotted, your spotter should grasp you under the arms or around the belt and help you stand up with the weight. Always use spotters, clips or collars- safety first. Here are a few exercises that will help you in the squat. These are typical exercises that can be executed on equipment found in the gym. Abductor and adductor machines are great. The abductor machine is great for increasing hip strength. Adductor machines will strengthen the inner thigh and hamstring connections. Glute/ham raises are an exercise everyone should do for squat and deadlift. These really work the lower back, glutes and hamstrings. Hyperextensions are another. Calves need to be worked to help the knees not pull in - or be pushed out in the effort of lockout. There are many more, but these basic exercises will carry you far. You can also do the obligatory leg extensions and leg curls, but I have found that they usually don't transfer well into making your squat bigger. They are great for leg size and definition, but doesn't seem to assist the squat that much. Always, always, work those abs-hard! Abs are the core of your lifting. There are many other types of exercises that will assist with the squat. Try them all. Find what works for you and rotate them often. Initially, stick with the basics. There are many places to learn how to do these lifts. And remember, the most effective way to improve squat power and your overall strength is to use a good periodization program. Visit http://www.deepsquatter.com and http://www.freaksonature.com to get some more exercise ideas. As always, feel free to contact me and good luck. I would also like to thank Linda Schafer for doing the co write on this article. She has been a big help and influence on my lifting career. Look for big things from her this year. Thanks Phantom!


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