Set the bar
- Rack height: about mid-chest so you un-rack with a slight knee bend
- High bar sits on the traps; low bar sits a few inches lower across the rear delts
- Grip as narrow as your shoulders comfortably allow and pull the bar into your back
Walk out in three steps
Step back, step back, set your feet. Stance is usually about shoulder width with toes turned out 15–30°. Don't wander.
Brace
Take a big breath into your belly and sides, then tighten your abs as if someone is about to poke you. Hold that breath through the hardest part of the rep.
Descend and drive
- Break at the hips and knees together
- Knees track over your toes
- Hit depth: hip crease below the top of the knee for competition
- Drive up by pushing the floor away, chest and hips rising together
Common faults and fixes
- Knees caving in → push knees out, use lighter weight, pause squats
- Hips shoot up first → strengthen quads (front squats, leg press), stay braced
- Losing balance → keep weight over mid-foot