Squat Articles

“Beginners Guide to Proper Squat form”

By Ian Smalley

For beginners, proper squat form can be a little difficult to grasp, so I’m going to break it down into its simplest step by step progression so as not to over complicate things.

1. Getting into your stance. The basic starting position for all beginners will be feet slightly wider than shoulder width, with knees bent. This is often referred to as getting into an “athletic stance”. You see this position is all sports; from baseball’s fielding ready position, to football, to volleyball, and even martial arts. This position provides balance and stability against outside forces as well as allowing for rapid body movement in any direction.
2. Bar placement. There is a natural “valley” so to speak directly under the traps and on top of the rear delts when the back is in the proper arched/pinched position. This is where the bar sits. Most beginners start with the bar on top of the traps at the base of the neck, but inevitably the weight will dig into that last vertebrae at the top of the spine at the base of the neck that protrudes out slightly when the head is tilted forward. This hurts, don’t do it. Putting the weight I the correct position will actually enable your upper body to better be in the correct position. for proper squat form. The last thing you need is for the bar position to compromise your form as you squat. The same can happen if the bar rolls down the back as you squat. It puts tremendous pressure on the hands and biceps to keep the bar on your back, and the lifter ends of doing a good morning to get the weight up. So find the right position and squeeze the bar tight to keep it there.

3. Adjusting your stance. While the athletic stance is the way to get under the bar and get set, especially if you plan on walking out your squats, inevitably you may need to adjust your stance before you actually begin. To do this, you may take a small step to the right, then one to the left, but to tune in to your exact spot just transfer the weight to your heels, pivot and slide your toes outward. Then shift the weight to your toes, pivot off of them and slide your heels back over. One more time with your heel pivot and your toes will be pointing slightly out and you’ll be ready to squat. The point of this is so you don’t take so many shuffle steps to get in position. The more times you take a step, the more the weight can shift on your back and cause you to lose tightness. Be deliberate in getting your feet in to the correct starting position. Somewhere between “athletic stance” and a wide “sumo stance” is what’s optimal for most lifters. Experiment with what feels most comfortable, as well the stance that allows your to get to parallel with good form.
4. Getting your air. So typically, "when" you do this step is determined by the "type" of squatting you do. If you squat out of a monolift, then you will get your air as you brace yourself against the weight, the last step before you take the weight and the hooks are released. If you walk out your squats, the more common method, then getting your air is more of two step process. You take your first big breath right before you take the weight out. Then you will shuffle back into position and let the weight settle on your back. You will inevitably be huffing and puffing after you’ve gotten yourself into position to squat. Settle yourself, take a HUGE breath of air into your chest and belly, re-tightening your body in the process- then you are ready to begin your decent.