How to Do the Starting Strength Squat (How to Squat in 60 Seconds)

/ Testify Strength & Conditioning/

Step 1: Bar Position & Grip
Take a grip on the bar that’s as wide as it needs to be so that you can get the bar into the correct position on your back – just below your traps and sitting on your delts – but also a grip that is as narrow as it can be so that your delts are nice and bunched up and you've got a tight upper back.

Step 1: bar position & Grip

Step 2: Stance
Stand the bar up and take one step back with each foot. Assume a roughly shoulder-width stance with your toes pointed out about 30 degrees.

Step 3: Focal Point
Stare at a point on the floor approximately 4 to 6 feet in front of you.

steps 2 & 3: Shoulder-width stance & focal point

Step 4: Breathing & Bracing
Take in a big breath and hold that breath with every single muscle in your midsection tightly clamped down and contracted as if you're going to take a punch. Hold that breath all the way down and all the way back up again.

Step 5: Hips Back, Chest Down, Knees Out
As you start to descend, reach back with your hips, point your chest directly at the floor, and shove your knees apart so that they travel in the same direction as your toes.

Step 5: Hips back, chest down, & knees out

Step 6: Hip Drive
When you reach the bottom of the squat – that is, when your hip crease passes below the top of your knees – drive your hips straight back up. In other words, stay leaned over on the way up longer than you think. Drive your hips upward.

As always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

book a free intro