You're (Probably) Destroying Your Squat . . . Before You Even Start.
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It’s entirely possible that you’re ruining your squat before you even start the descent. If so, this problem needs to be fixed right away.
Are You Committed?
Today’s error is that of not getting correctly positioned before you unrack the barbell. In other words, how much effort are you putting into that process - how uncomfortable are you willing to get before you unrack the bar?
If you’d rather see this process (i.e., the mistake and the solution) in action, check out the video below.
When you stand the barbell up that two to three inches from the hooks of the rack, be sure to think of that movement as your first rep (no, you don’t get to count it), and as such, you need to get tight and correctly positioned before you do it.
Figure 1: don’t be like this fool.
What Not To Do
You certainly don’t want to get under the bar in a loose, relaxed, sloppy manner (Figure 1), then stand the bar up, walk a step or two back to take your stance, and then have to get tight under the bar - i.e., squeeze your chest up with shoulders back - when you’ve already got 100 lb, 200 lb, 300 lb, etc. on your back.
What You Should Do
Instead, be sure to position yourself and brace correctly before you stand the bar up from the hooks. Your chest is up, shoulders back, you’ve performed your Valsalva, and every muscle in your trunk that can be contracted tightly is contracted tightly so that you are rigidly braced (Figure 2).
Getting tight and properly positioned under the bar takes work and effort. If you feel relaxed and comfortable before your unrack the bar - it’s wrong.
Get uncomfortable.
figure 2: This is much better.
Your set starts before you think it does - it starts when you unrack it - so prepare yourself accordingly.
Be committed to the entire process and be sure to get tight before you unrack the bar. Your squat will thank you.
As always, we hope this helps you get stronger and live better.
-Phil
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