CUES FOR A BIG ASS SQUAT
Ensure the barbell is set to the correct rack height. Keep in mind that having the barbell rack set slightly too low is better than slightly too high.
Grip the bar as close as your shoulder mobility allows. Find the “sweet spot” - not too wide, not too close. Please note that low bar squat usually requires more shoulder mobility and often (but not always) requires a slightly wider grip than high bar squat.
Come in under the bar, placing the barbell on the shelf created by the muscles of the back – on top of the rear deltoids if it’s a low bar squat, or the upper trapezius for a high bar squat. Pull the elbows back while pulling both of your shoulder blades back and down.
Take a deep breath, look straight ahead and unrack the weight
Walk the weight out of the rack. Take as few steps as possible to do this - three is ideal - one step back to clear the rack, then two steps to the side to position your feet ready for the squat.
The ideal stance will be very different with every lifter, depending on the lifter’s size, strength, and hip structure. Again, find the “sweet spot”. Usually lifters will stand slightly wider for a low bar squat compared to a high bar squat.
The feet should be pointed slightly outwards to allow for the knees to follow in the same direction as the toes.
Once you are in position, stand in your preferred squat stance and wait a second or two for the barbell to settle.
Look straight ahead and take a big breath of air which you will hold for the entire rep. The focus should be on remaining tight throughout the whole squat.
To initiate the squat movement, imagine you are spreading the floor apart with your feet, opening the hips, and externally rotating your feet into the ground.
Guide the weight to the correct depth, gradually increasing the speed in and out of the bottom portion of the lift. This should result in a controlled “bounce” off the end stretch of the muscle at the bottom of each rep.
You should only squat as deep as your mobility allows. If you are unable to maintain a neutral spine in the bottom position, you may be squatting too deep.
Maintain your position as you begin to stand up out of the bottom portion of the rep. Ensure you remain tight with the chest up and knees continuing to track outwards in the same direction as your toes. Drive the weight back up to the start point.
Exhale and repeat.