Once you have the basics of the squat nailed, it’s time to start delving deeper into specific parts of the lift to get you even stronger and more efficient. One often neglected part of the squat is the thing you do before you squat; the walkout from the rack to your start position.

Why is a Good Squat Walkout Important?

• To set the tone – lifting heavy weights is hugely influenced by your psychological state. If you have a shaky and nervous walkout, you are more likely to have a shaky and nervous squat.

• To comply with powerlifting competition rules – In some Powerlifting federations, like the IPF (International Powerlifting Federation), traditional Squat Racks (where you move away from the rack) are used, rather than monolift racks (where the rack moves away from you rather than you from it). It is therefore important you are well practised at this aspect of competition lifting if you are lifting in Powerlifting federations like the IPF.

• For safety – Like any other sport or physical activity, heavy squatting carries an element of risk. This risk is very low if you use equipment correctly and lift appropriately, but you need to ensure you have good form on all parts of the exercise.

A bad walkout can immediately make the lift more difficult. You can even end up failing reps that you are strong enough to squat because of an overly fatiguing or confidence knocking walkout.

Squat Walkout Mistakes and How To Fix Them

Walking Out Too Far

• The Issue - The further you walk with the Barbell, the more fatigued you will be before your squat. The goal should be to do as little as possible before you squat so that you save your energy for what counts.

• To Fix It - Be consistent with your walk out routine. For most, two steps away from the squat rack, before adjusting your stance, is enough. Think: ‘one, two, adjust’.

Clipping The Squat Rack with Plates

• The Issue - This is one of the more common issues. When the weight is light, this isn’t a huge problem. But at maximal weights, clipping the rack with the plates can seriously throw you off and even make you drop the bar.

• To Fix It - Make your first step small. This means that you can take a longer second step without hitting the rack with the side of the plates on the barbell.

Not Bracing Before You Unrack the Bar

• The Issue - Just like when we lift heavy, walking with a heavy weight on our back is best done with a braced core and the use of the Valsalva manoeuvre.

• To Fix It - Before you unrack the Weight Bar, perform a brace, just like you would for a heavy squat or deadlift. Fill your belly with air, hold, then stand.

If you are looking to add a few kilos to your barbell squat, start from the beginning. Use the walkout fixes in this blog to help you with a strong and confident walkout so that you can perform strong and confident squats.

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Tags: Equipment > Bars & Weight Plates ; Equipment > Squat Racks ; Exercise Type > Strength