Powerlifting

Pillars of Squat Technique


Written by

Maximizing your squat technique is about creating a synergistic effort of the legs, hips and back to lift the largest weight possible. We have had the opportunity to coach thousands of athletes across the World online and in-person at clinics and through this experience have been able to observe some of the most common technical errors and develop effective strategies to correct these errors. Here in our Pillars of Squat Technique series we break down the 5 most critical areas to develop for a strong and safe squat. Enjoy!


#1-The Setup

Any successful lift begins with a solid setup, failure to do this will doom the lift before it has even begun. A great setup in the squat is all about tightness, particularly in the upper back.


 

#2-Breathing and Bracing

Effective breathing and bracing patterns are critical to maximizing tension throughout the lift, lifting the most weight possible and keeping your back healthy in the long run.


Banner_Powerlifting AI


#3 The Descent

Rhythm and tempo during the descent of the squat must be consistent to optimize technique. Being able to find your best and most consistent rhythm will be highly influenced by your confidence and mindset towards the lift.


#4 Feet and Knees

The feet anchor you to the floor in the squat and are where you transfer force to create a successful lift. Finding proper balance in the feet and optimizing knee position throughout the lift will help you utilize the proper musculature at the right times.


Program Design Manual


#5 Head and Shoulders

While the head and shoulders may not seem like they have much influence on a lower body lift, they help control balance and will allow you to better utilize your back strength throughout the lift, creating a synergistic effort between the legs and back.

Don’t miss out

Sign up today and receive our YouTube 250k eBook for free! Plus get all the latest and greatest Powerlifting, Weightlifting and Strength Training content, straight to your inbox.

You may also like

Powerlifting A.I. 2.0

Powerlifting A.I. 2.0

The Juggernaut Artificial Intelligence Coaching program, powered by SkyNet (patent pending), will take Chad Wesley Smith’s coaching logic and design a program totally individualized for …

Pillars of Bench Technique
Powerlifting

Pillars of Bench Technique

Everything you need to improve your bench technique in one convenient place.

The Powerlifting Program Design Manual

The Powerlifting Program Design Manual

Do you want to understand how to design more effective powerlifting programs? The Powerlifting Program Design Manual by Chad Wesley Smith has been created to …

4 Steps to A Better Squat
Powerlifting

4 Steps to A Better Squat

Use these 4 steps for better squat technique

Squat Development for Weightlifting
Powerlifting

Squat Development for Weightlifting

Since the press was eliminated from competition in 1972, weightlifting has become a completely lower body dominant sport.  Yet - not surprisingly - there is …

Troubleshooting the Back Squat
Powerlifting

Troubleshooting the Back Squat

The back squat is one of the most important strength-training exercises. Weightlifters regularly use the back squat to build the muscles of the back, legs …

5 Things That Are Holding Your Squat Back
Powerlifting

5 Things That Are Holding Your Squat Back

Is your squat stagnant? Have you plateaued? Chances just some small adjustments to your training can help you break through your stagnation and hit some …

All About The Squat
Powerlifting

All About The Squat

Technique, Mobility and Program Design for the Squat, all right here for you.

}
Shopping Cart
There are no products in the cart!
Subtotal
$0.00
Total
$0.00
Continue Shopping