Maddie This post includes a step-by-step guide on how to perform the barbell squat (to powerlifting standards) so that you can begin to perfect the king of all exercises!
The way in which I discuss the barbell back squat is assuming you are a powerlifter. Specifically, if you compete in USA Powerlifting (USAPL).
You can certainly apply these tips if you aren’t a powerlifter (I encourage that you do!), but just keep in mind that I may bring up a lot of technical aspects of the back squat that are related to powerlifting meet standards.
Let’s get into it: here’s all that you need to know in order to both master and increase your barbell back squat!
This post is all about how to squat with a barbell to powerlifting standards.
*Note: This post includes several Amazon affiliate links, which means I’ll receive a commission if you purchase through my link (at no extra cost to you). Please read full disclosure here. Also, I am not a doctor or dietician. I am a personal trainer and powerlifting coach. It’s always best to speak with your doctor before making any changes to your diet and/or lifestyle.
Barbell back squat how to:
What we’ll cover…
- What is the barbell back squat?
- How to do a proper barbell squat
- Other things to consider (spotting & safety bars)
After reading this post, don’t forget to check out…
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What is the barbell back squat?
The barbell back squat is a major compound exercise that requires total body strength; it uses lower body (quad, glute, & hamstring) strength to push the weight out of the hole, as well as core and upper back strength to keep the loaded barbell stabilized.
Because of how many barbell squat muscles worked are needed to perform the squat and because of the many barbell squat benefits, it is generally considered the “king of all exercises.” The back squat is also one of the three main lifts in the sport of powerlifting.
Keep in mind that while you work to perfect this exercise, you should keep your barbell squat weight fairly low. Begin adding more weight when you become comfortable and confident with all these steps.
How to do a barbell squat step-by-step:
Step 1: Your grip
My squat shoes (see picture above): Reebok Legacy Lifters
I have had this exact pair of squat shoes for several years now, and I love them!
Reebok Legacy Lifters are super grounded and offer a ton of support, especially with the two straps (most squat shoes only have one). Plus they’re really cute!
How to squat with a barbell begins with the grip. The way in which you grip the barbell for a squat is really up to personal preference. Although, there are two different aspects of your grip to consider:
- Your thumb position
- Your hand placement
Thumb position
As for thumb position, you can place your thumb over the barbell (thumbless grip) as I’m doing in the photo above. OR you can take a “regular” grip and wrap your thumb around the barbell.
A thumbless style grip takes a lot of pressure off your wrists, but just keep in mind that a thumbless grip is best suited for low bar squats.
In general, a thumbless grip allows lifters to achieve greater tightness, and it also allows lifters to place the barbell lower on their back.
A thumbless grip has lots of benefits, but there is nothing wrong with sticking to a regular grip with your thumbs wrapped around the barbell–it’s totally up to personal preference.
Hand placement
Now onto hand placement. As you can see in the image above, my hands are set pretty close to my shoulders.
The narrower hand placement allows me to achieve greater upper body tension under the barbell.
You want your grip to be comfortable, but generally, the most narrow grip possible is best for powerlifting.
If you find that you have mobility issues and/or pain with a narrow grip, it’s not the end of the world to go a little wider.
Just ALWAYS be sure to keep your hands stacked over your wrists to avoid unnecessary wrist pain. And ALWAYS be sure to position your hands evenly on the barbell; use the rings or knurling for reference.
Step 2: Bar placement
Powerlifters usually take advantage of a low bar squat position because it allows them to stabilize themselves under greater loads.
Low bar also recruits more of the posterior chain–the hamstrings, glutes, and lower back. As a result, the low bar squat has the ability to produce greater force.
The low bar squat may take a while to get used to and become comfortable with, but in the end, it’s definitely worth it (especially if you powerlift).
Step 3: The unrack & breathing
When unracking the barbell for a squat, the most important thing to remember is to get yourself centered underneath it.
If you fail to center yourself, you’ll find yourself losing your balance which is both inefficient and dangerous.
Another important aspect of your unrack is finding the correct rack height. If you set the hooks too low, you’ll waste energy trying to squat the barbell out of the rack.
And if the hooks are set too high, it’ll be difficult to achieve the correct bar position on your back, and it is also inefficient and unsafe, especially as you’re reracking the bar.
Step 4: The (3 step) walkout
The three-step walkout is suggested for the powerlifting squat because of its efficiency. I use this type of walkout, and you can see me do it in the first Instagram video under “Step 3.”
Essentially, you begin by centering yourself under the barbell (DO NOT use a split stance when unracking).
Next, you will take a DEEP breath in and stand up straight, removing the barbell from the hooks.
Then you will take one small step straight back with your non-dominant foot. You will follow that by taking a diagonal step back with your dominant foot.
Lastly, you will move your non-dominant foot one last time (diagonally) to achieve an even stance (3 steps in total).
You may have to do a little adjusting after that, but ideally, you’ll keep any shuffling and adjusting to a minimum.
Step 5: Your stance & foot position
Again, there are a few different things to consider regarding your powerlifting squat stance:
- Foot (toe) angle
- Stance width
Firstly, your toes should be pointed outward when you squat. The angle at which they are pointed will vary from lifter to lifter, so do whatever is most comfortable for you.
However, the wider your stance is, the more your toes will be pointed outward just naturally; if you have a really narrow squat stance, you will have more forward-facing feet.
A neutral squat stance is regarded as your feet positioned slightly wider than shoulder width, whereas a narrow stance is anything narrower than that and a wide stance is, of course, anything wider.
You’ll generally see taller lifters use a bit wider stance and shorter lifters take a narrower one, but height doesn’t always determine an ideal stance width; it really just depends on the individual and what that individual feels strongest with.
Step 6: Breathing & bracing
You should NEVER perform heavy squats without breathing and bracing.
To maximize your breathing, think about breathing in as deep as possible to completely fill your stomach with air.
HOLD YOUR BREATH throughout the entire rep; do not release the air until you’re back in your starting squat position.
Doing so will ensure you maintain full body tightness during the entire squat.
And to maximize bracing, try to tighten your core muscles by expanding them. Most of the time during a heavy squat you’ll be wearing a belt, so think about tightening your core muscles against the resistance of the belt.
A good way to visualize bracing is the way in which you’d react to getting punched in the stomach–you would involuntarily tighten your core.
Together, breathing and bracing make a safer and more effective squat. You’ll also be able to move more weight if they are carried out correctly.
Step 7: The descent
To keep tight and maintain good technique, it’s important that you don’t descend too quickly, but you also don’t want to take forever to get to depth–you’d be causing yourself unnecessary energy expenditure which is very inefficient.
Basically, you want to descend as fast as your form will allow you to.
Otherwise, just think about sitting back in a chair as you squat down. The squat should be initiated by pushing your hips back.
And BE SURE you keep the weight distributed evenly among your entire foot to avoid balance issues.
Step 8: Hitting depth
Hitting depth during the squat is a crucial part of powerlifting. Though, many people confuse what proper squat depth looks like.
If you notice you can’t hit proper depth because of mobility issues, particularly insufficient ankle mobility, you can invest in heeled squat shoes–I squat in Reebok Legacy Lifters.
The heeled shoe makes it easier for you to hit squat depth.
(RELATED POST: 9 of the BEST Shoes for Lifting Weights In | Amazon Favorites)
NEVER squat heavy in sneakers.
In the photo above, you can see that I’m hitting proper depth because my hip crease sits below the top of my knee.
You can see what improper squat depth looks like below:
Step 9: The ascent
When ascending from the bottom of a squat, you should think about ascending upwards as fast as possible.
During the ascent of a squat, you need to be sure to keep your chest UP and push your knees OUT to minimize knee cave.
If you notice your back rounding during the ascent, it is likely caused by a lack of core stability.
And if you notice your hips shoot up first (good morning squat), it’s usually due to weak quads.
A lack of core stability and quad strength can be easily fixed by strengthening those muscles through accessory exercises.
The video below shows what will happen if you fail to keep your chest up during the upward portion of the squat: the barbell will start to roll forward on your back which can cause a failed rep.
Step 10: The rerack
Wait to rerack the barbell until you completely finish the rep–don’t rush it.
Walk the barbell back into the pins, and be sure it’s resting on both pins before you step away from the barbell.
As long as you have the hooks set at the correct height, the squat rerack shouldn’t be much of an issue.
Other things to consider:
Spotting & safety bars
When you squat heavy, always have a spotter (or multiple spotters) OR set up the safety bars properly.
However, I prefer setting up the safety bars because squat spotters aren’t always the most reliable, especially if they have little experience doing it.
If you decide to set up the safety bars, they should be set slightly lower than your typical squat depth. You can find your proper safety bar height by using trial and error.
