Squat
How To Set Up For The Barbell Squat
Now that we've got the basics of squat mechanics down, let's dive into how we do squats with a barbell and weights. But before we get into the nitty-gritty of lifting, let's talk about what you'll need to set up properly.
Barbell: Picture a long metal stick, about 7 feet tall and weighing around 20KG. It's got some key parts: the thicker ends are called sleeves where we load the weights. The middle part, called the shaft, has a smooth section and a knurled grip (known as the knurling) for better hold. There are also ridges towards the ends to guide our hand placement, especially for exercises like bench presses.
Weight Plates: These come in various shapes and sizes, ranging from as light as 1.25KG to as heavy as 25KG in most gyms. They can also differ in height, which matters for certain lifts like deadlifts. Olympic plates are typically around 18 inches tall. For deadlifts, a 20KG plate is a good reference for this height.
Clips/Collars: These are the accessories we use to secure the weights on the barbell. They're usually pretty lightweight in commercial gyms, but in competitions, they can weigh up to 2.5KG each. It's important to remember this extra weight when loading the bar to ensure safety, especially for squats.
Power Rack: This is our squatting territory, also known as a squat rack. It's a sturdy frame that supports the barbell at different heights. Some racks have fixed heights, while others are adjustable. If you're using an adjustable rack, you'll need jugs to set up properly.
Jugs: These are attachments for the power rack, one for each side. They hold the barbell in place for squats or bench presses. You'll be lifting off and re-racking the bar from these jugs during your exercises.
Rack Height: Now, let's talk about picking the right height for the rack. It's crucial for getting the bar in the correct position on your back and for safely un-racking and re-racking the barbell. Aim to have the bar parallel with your shoulders. Try some squats with just the bar (no weights) to test the height. It might vary depending on the gym, your shoes, or where you position the bar on your back.
Un/loading safely - To load or unload weights safely, remember to distribute the weight evenly on both sides of the bar. Avoid adding or removing all the weight from one side first, as this can cause the bar to tip. Keeping the weight balanced reduces the risk of accidents.
Lifting Safely: Last but definitely not least, safety is key. With heavy weights, there's always a risk of not being able to complete the lift. Most power racks come with spotting arms that can catch the bar if you fail a lift. If not, consider asking someone to spot you or learn a safe bailout technique. Your safety comes first!
Approaching, Un-racking, And Performing The Barbell Squat
Now that we've set up correctly, let's dive into the detailed steps of approaching, un-racking, and performing the barbell squat effectively and safely.
Hand Position on the Bar:
Position your hands within the knurling (the grippy part of the bar), using your thumb as a guide. Place it on the knurling at full extension, then grip the bar with your fingers.
Adjust the hand position slightly wider than your shoulders for comfort.
Bar Position on Your Back:
Get under the bar and aim for a "high bar" squat position, with the bar resting across your traps, just below the base of your neck and not resting on your neck.
Think of your traps as a supportive shelf for the barbell, with your shoulders retracted.
Un-racking the Barbell:
With the bar in position, bend your knees slightly and lift the bar off the rack using controlled movements.
Walk-Out:
After un-racking, take 2-3 steps back to create space for the squat.
Once you're in position, steady your feet in place, mimicking your bodyweight squat stance. The exact width might vary from person to person, depending on mobility and body type, so find a stance that feels comfortable for you.
Maintain a distance from the rack that allows for comfortable re-racking at the end of your set.
Deep Breath:
Before beginning the lift, take a deep breath to prepare.
We'll cover bracing techniques to enhance stability in the next section.
Descending:
Initiate the descent by pushing your hips back and down simultaneously, simulating the motion of sitting down on a chair, as mentioned in the bodyweight squat section.
Ensure your knees stay in line with your toes throughout the movement.
Neutral Spine:
Maintain a neutral spine at about a 45-degree angle. This ensures proper form and reduces the risk of injury.
Imagine your spine as a car driving uphill. If the car stays straight and balanced, it smoothly reaches the top without strain. Similarly, maintaining a neutral spine keeps your back aligned and strong, ensuring safe and efficient lifting.
Bar Path:
Keep the barbell following a straight line throughout the squat.
Adjust your body position to maintain this straight path, as a crooked bar path can lead to instability and power loss.
Practice with a smith machine to refine form (we will touch on this in the end of course programs).
Depth:
Aim to squat to a depth where your hips are in line with or just below your knee line. You may wish to film your reps to understand depth in more detail.
Maintain tension throughout the movement, especially at the bottom position.
Imagine the chair we are sitting on is a delicate glass chair. Stay controlled and engaged to avoid breaking it, keeping your muscles active.
Ascending:
Drive through your feet while keeping your chest and hips moving upward simultaneously.
Exhale as you complete the rep or if necessary as you ascend towards completion
Ensure you do not exhale too early as this will result in you losing tension
Re-racking the Barbell:
After completing reps, walk the barbell back into the rack ensuring full engagement.
This may take practice so use an empty bar to ensure the rack height is adjusted correctly for easy re-racking.
By focusing on these points and practicing proper technique, you can perform barbell squats safely and effectively, maximising your strength gains while minimising the risk of injury.