Perfect Your Squat

Is there truly a definitive way to perform the perfect squat? And if so, how do we achieve it?

Before we get into it, I should specify that I'm talking about the barbell back squat, and not one of the many variations we see on a daily basis.

So, we all probably know what a squat looks like (see picture right) and how it should be done, but is there a magic formula to achieving the perfect form, the perfect technique every single time?

The truth is, there's no "One Size Fits All" way to perform a squat. Most of the time when you're reading or learning about how to perform the squat, the instructions are very basic. The following has been derived from reading several "how to squat" blog posts/instruction videos.

1. Stand with your feet hips width apart (or slightly wider). Angle your toes so that they point forward (or slightly outwards).

2. Engage the muscles in your core, legs and glutes as you lower your butt down and back (like you are sitting in a chair). Keep your weight in your heels and ensure your knees don’t track ahead of your toes.

3. Sit to your lowest point, without letting your pelvis round (what I like to call a “butt wink”). Maintain a straight spine and lifted chest. Note: Hip and ankle mobility might impact how low you can go.

4. Return to standing by driving down through your heels and squeezing your glutes as you come up.

Seems easy enough, right? Now I'm going to go through what's wrong with the above.

1. Foot position changes from person to person depending on your leverages. Some people have a very narrow squat stance & front facing toes, some people have extremely wide stances. There is no one correct way for everyone to do it.

2. Please do not keep your weight in your heels. This is DANGEROUS. Your weight should be evenly placed over the entire foot, trying to keep any additional weight (barbell) over your mid-foot throughout the lift.

3. A little butt wink isn't the end of the world, excessive butt wink can lead to injuries so work on your mobility often and remember as long as your hip crease is below your the top of your knee, that's adequate depth. Also, keep a neutral spine rather than trying to keep it straight - which can lead to hyper extension. Again, with keeping a lifted chest - this is a bad queue. If you're squatting in the low bar position you'll find that trying to keep a lifted chest will put all the weight into the heels and again, risks injury.

4. Again, you should be pushing through your entire foot, keeping your entire body engaged, locking out at the knees hips as you reach completion.

Well... after reading that, how do you feel? There's a lot of contradiction here and I know that, but unfortunately a great deal of sources online for squat/bench/deadlift aren't looking at it as powerlifters and are just talking about the (hugely limited) information given when completing a level 2 fitness instructor course. This is not good enough, in my opinion, to adequately coach or perform a squat. It takes lots of research, time and practice to find the squat cues, positioning and technique that works for you.

Okay, but how do I get a perfect squat?

I can't promise you a perfect squat, sadly. But I can add some information here that I've found extremely helpful in really nailing out my technique and giving me a strong foundation for strength.

1: Setting Up

Finding your perfect set up is vital to achieving a better squat. Regardless of your squat technique, if you don't master your set up, you will be lacking in the tightness and good form necessary to safely complete the lift. I'll talk you through how I set up to squat and why it's important;

Firstly I set my hand position. For me this it the first and most vital part of the set up; if my hands aren't in the correct place on the bar, I can't manage the tightness in my upper back that it essential to create the tension and positioning I need. I personally align my thumbs with the edge of the knurling, so that as I come under the bar, my shoulders are wedged between my hands, my elbows are tucked, and I'm ready to move on to the next part of my set up; increasing my tightness under the bar.

This is essentially just tightening my lats by retracting my scapula (shoulder blades) and pushing myself further under the bar (into the low bar position) and creating a huge amount of tension. This means my back is fully engaged and stable, and it also means that with the tension I've created, the barbell will not move or roll during the lift. I pull the bar towards my centre to create tightness in my upper back, and I maintain that tightness throughout the movement.

Lastly, I ensure my elbows are tucked forward for increased tightness in my lats, and now I'm ready to brace.

2: Bracing

Breathing and bracing properly throughout the squat will help keep you healthier through years of training, as well as making your squat stronger. It's a surprise then, that most people are unaware of how best to brace for lifting. The best cue I've had is from my coach, and it is to think of it as a "can of stability" (Chad Wesley Smith). This refers to the neutral position of your pelvis facing the bottom of your ribs in order to help maximise tension. The analogy runs along the lines of this being an empty can, and adding too much extension through the lumbar spine is like putting a dent in the can, making it easier to squash.

So, the breathing. It's important to purposely breathe in through the nose to better activate your diaphragm, then take any additional breath in through the mouth to ensure sufficient air throughout heavier lifts. You should use this air to create tension in your core; like there's no more room.

Now you want to create a "belt" with that pressure - meaning you want it to go all the way around, not just your stomach. Focus on pushing that air into your abs and obliques, widening your waist as much as possible in order to maximise trunk tension.

3: Descent

A controlled and confident descent is vital to a successful squat, and so is maintaining well balanced positioning throughout. You'll recall I shared the (incorrect) cue earlier of pushing through the heels? This is an outdated concept and has since been proven to do more harm than good. The cue I use is to grab the floor with 3 points of contact; the Big Toe, the Little Toe, and the Heel, and to maintain equal pressure throughout those three points.

Again, often you'll find people recommend breaking at the hips to start a squat, but you should be unlocking both hips and knees simultaneously. This natural hinging allows us to maintain that equal pressure, as well as ensuring a downward motion with the weight, rather than shifting backward.

The speed at which you descend will vary from person to person, but you should aim to complete that descent as quickly as you confidently can. Some people use this "bounce" out of the hole to to conserve energy on the ascent. It's vital to set a good rhythm that is consistent while being able to maintain the right positioning and tension we created at the beginning of the lift.

4: Ascent

For this we aim to spread the effort through the quads, glutes, hamstrings hips and back to maximise the weight and efficiency of your squat. Maintain a neutral head position by avoiding tilting your head down (towards your feet) or tipping it back. I find that focusing on a specific item or spot on the wall invaluable in maintaining good head position. During competitions, I focus on the space just above the centre judge's head. This position needs to stay constant throughout the lift, as though locked in place.

Now you need to drive your upper back through the bar - I find it easiest to create this tension by pulling the bar towards my centre (as discussed earlier) throughout the movement. We should be creating equal pressure to that of our feet driving into the floor during the lift. This will help us utilise our hip extensor muscles more effectively.

Maintaining that pressure on the big toe on the descent will allow the knees to track forward, and keeping the knees in their foremost positioning will help you most effectively utilise your quads as you push out of "the hole". It's important to keep the knees in this forward position to prevent a backward shift that would cause the hips to rise and shift the work onto the hamstrings, which are less well equipped for this movement.

So there you have it.

There's no magic formula to achieving the perfect squat. There is lots of hard work involved. Time spent perfecting your set up, your tempo, your best positioning. Time spent learning cues and memorising everything you need to do. Time spent eating well, drinking plenty of water and ensuring good rest and recovery.

There are many factors that need to be considered while striving to achieve your most efficient and effective squat technique. There's no easy path to greatness, I'm afraid.