Squat Tidbits

Before you make your first attempt at a maximum poundage squat, you will want to prepare yourself for the lift. Knee wraps, belts and squat suits can be employed when training for a maximum lift. Below I would like to examine these issues along with bar placement and setup.

Wraps

One problem that many lifters make while putting on wraps is bending the knees during and after the wraps are put on. If you wrap your knees in a bent position you will not get the spring that you could if you had wrapped them locked. The knee wraps will give you extra assistance in straightening your knees. If you wrap in the bent position they will be loose in the locked position and have less spring. It is also important not to bend the knees as you approach the bar to preserve the spring. You may look like Frankenstein walking up to the bar but the results will be worth it.

Wrap the knees as tight as possible. They will not be on long enough to cause any circulation problems. As soon as you are done with your set remove them.

When you apply the wraps, most of the wrap should be from the knee up. Many lifters wrap more below the knee. It is the muscles above the knee that will be doing the work. Some of the wrap must be below the knee to make them effective. Only wrap below the knee two inches and above the knee four to six inches.

Belt

A belt is very important for torso support. Try wearing the belt higher than usual. Tighten the belt as much as possible but not so much that it restricts your breathing.

The Set-up

One problem that lifters have is not getting the bar in the right position on their back. Improper placement could cause problems that make you lose the lift or injure yourself. Start by getting your grip. Place your hands evenly on the bar. Use a tight hand placement, about shoulder width. With the hands tightly placed they will act like springs and naturally keep the bar from falling down your back. Avoid resting the bar too high on the back of the neck. The bar should be on the traps. If your traps are developed they will act as cradle for the bar.

Getting the bar out of the rack and into position can be as tiring as the lift itself. You should expend as little energy here as possible. One way to accomplish this is to set the rack to a proper height. The rack should be adjusted so you lift the bar up only enough to back out without touching the rack.

After the bar is out of the rack step back the minimum distance required to squat without hitting the rack . Include room to allow for a slight forward lean. Remember that the bar will have to be taken back to the rack when you are done so it only makes since to step back the minimum distance that you need.

As you descend in the squat keep the forward lean to a minimum. Some leaning is unavoidable but a forward lean with heavy weights can quickly get out of hand and become a fast way to an injured back. A wide foot stance will help minimize your lean. As you squat try to place your buttocks as far back as possible as if you are trying to sit down on a bench. Keep the bar over your center of gravity. The bar should line up in a straight line through the middle of your thighs. Descend in a controlled manner, pause at the bottom with the thighs just below parallel and start your ascent.