World record holding powerlifter Bobbie Butters knows a thing or two about squatting. Although it might seem like a simple movement, when done right the squat is a technical exercise. It requires lower body strength, specifically in the quads, as well as core stability and a whole lot of mobility at the ankles, knees, and hips.

Fortunately, we know the best in the business. To help you work towards the perfect Barbell back squat, Bobbie talked us through her squat masterclass.

Foot Position

When looking at squat technique, the thing you should be aiming for is to be as efficient as possible in your movement. We need to look at all of the different elements of the body, but to start we begin with the feet.

Everyone is different and there’s no one size fits all approach. It might take some practice to find out what works best for you. Ultimately what you should be looking for is that your bodyweight is going through your midfoot. The way to spot this is when you look at someone from the side, or film yourself, the barbell should be in line with your midfoot which typically means you’re distributing your weight through the centre of your foot.

Some people take a wide foot stance, whereas others have a narrow stance to achieve the midfoot position. There are also different toe angles, some people have their toes pointing forwards whereas others point their toes outwards more. No one way is right, it all depends on your range of movement and how you’re built.

Hand Setup

Like with feet, there are different variations when it comes to gripping the bar. Some people take a wide grip, whereas others have a narrow grip on the bar. This all depends on your humerus, ulnar and radius ratio. No matter where your grip is, you want to create a shelf for the bar to sit on.

Your hand position might also be determined by where you place the bar on your back. A high bar position is when the bar is situated at the base of your neck and along your traps. A low bar rests just below your rear delts. This can all dictate where your hands are positioned on the barbell. If the bar rolls during your squats or you aren't able to stay tight in the position it might be an indication that your hand set up needs adjusting.

Torso Angle

Now you’ve established where your feet are going in order for you to keep your knees tracking in line with your toes as much as possible and you’ve achieved the right depth with the bar in a comfortable position. The next thing is to be able to maintain a constant torso angle all the way down and back out of your squat.

Typically, if you’re using a high bar position you’ll naturally have a taller torso and sit taller throughout the movement. In a low bar position, you’re going to lean forward more. Regardless of your bar position, you want the bar path to go straight up and down and the side of the bar to stay in line with the middle of your foot.

Bracing

Another key area that should be mentioned when focusing on the torso is being able to brace your core effectively. Essentially what you’re trying to do is create an air bubble in the front of your torso that wraps around and protects your spine. In order to do this, you’ll have to go through a specific breathing drill -

• First, expel all of the air inside your body.

• Next, purse your lips and imagine blowing up a balloon in your stomach.

• Lock everything in so the brace stays there throughout the whole rep

You want the air bubble to stay there to create stability that will help maintain your torso angle throughout the movement.

Bonus Squat Tips

These are some tips based on Bobbie’s own experience of training and how she goes through a squat herself. These are three cues that she focuses on throughout the movement -

The first thing to think about when squatting is that your heels attack the floor. Focus on sitting back into your heels which will allow you to make sure that your whole foot is in contact with the floor. This is especially useful if you naturally lift onto your toes.

Another thing to concentrate on is making sure that every rep is consistent. Attack into the hold at the bottom of the squat at the same speed no matter what weight is on the bar. It’s all about maintaining that constant speed throughout the rep.

Finally, the last cue is to drive when moving from the hold at the bottom to a standing position. Telling yourself to drive will remind you to drive upwards whilst simultaneously pulling down on the bar. It helps to maintain a constant torso angle when you’re trying to drive upwards and keep your chest lifted.

Remember to focus on your technique before loading the Bumper Plates. Start with an empty barbell and go through the movement using some of Bobbie’s tips. Once you feel confident you can increase the weight and start lifting like a Powerlifter.

Written by guest author Eryn Barber.

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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength ; Misc > Mirafit Ambassadors