The squat is one of the foundational lifts in powerlifting, targeting your legs, core, and overall strength. In competition, it’s the first lift you'll perform, and mastering it is key to success. Below are step-by-step instructions on how to perform the powerlifting squat safely and effectively.
1. Set Up Your Rack
Barbell Height: Position the barbell on the rack at roughly upper chest level. You should be able to unrack it by standing straight up without needing to tiptoe or squat down.
Hand Position: Grip the barbell tightly with your hands just outside shoulder-width. Your grip will depend on your mobility and comfort, but aim for a strong, stable hold.
2. Bar Placement on Back
Low Bar: In powerlifting, the bar is typically placed lower on the back than in a high-bar squat, resting on your rear deltoids (the meaty part below your shoulder blades).
Tight Upper Back: Squeeze your shoulder blades together to create a stable shelf for the bar to sit on. This keeps your upper back tight and helps you control the barbell.
3. Unrack the Bar
Stand Up Strong: With the bar resting securely on your back, take a deep breath, brace your core, and stand up straight to unrack the bar. Your feet should be positioned directly under you, not staggered.
Walk Back: Take 2-3 small steps back to position yourself for the squat. Your feet should be slightly wider than shoulder-width apart with your toes slightly pointed out.
4. Breathing and Bracing
Deep Breath: Inhale deeply into your stomach, expanding your diaphragm. This intra-abdominal pressure stabilizes your core during the lift.
Brace Your Core: Think about tightening your abs and bracing as if you were about to get punched in the stomach. Maintain this tightness throughout the entire lift.
5. Squat Down (Descent)
Initiate with Hips and Knees: Start the squat by pushing your hips back slightly while simultaneously bending your knees. Your chest should stay upright, and your back should remain tight and flat.
Depth: Lower your body until your hips are below the level of your knees (parallel or below). This is required in powerlifting competitions to count the squat as legal.
Knee Tracking: Make sure your knees track in line with your toes, not caving inward. Keep them pushed out to maintain stability.
6. Stand Up (Ascent)
Drive Up with Power: Once you've reached depth, drive through your heels and midfoot to push yourself back up. Keep your chest up, and maintain the tightness in your back and core.
Hip and Knee Extension: Extend your hips and knees simultaneously, leading with your hips while your shoulders rise at the same rate.
Finish Strong: Fully extend your legs and stand up tall to complete the lift. Lock your hips at the top, but don’t hyperextend your back.
7. Rack the Bar
Walk Forward: Once you've stood up and finished the squat, take small steps forward until you feel the bar touch the rack.
Lower the Bar: Carefully lower the bar onto the hooks, ensuring it's securely placed before letting go.
Key Points to Remember:
Maintain Form: Keep your chest up, back tight, and core braced throughout the movement to avoid injury.
Control Your Descent: Don’t rush the squat. Lower yourself with control, and explode back up with power.
Hit Depth: Ensure your hips go below your knees, as this is a requirement for competition.
Stay Balanced: Keep the barbell path straight and your weight balanced between your midfoot and heels.
By following these steps and practicing consistently, you'll improve your squat strength and technique, which is essential for powerlifting success. Happy squatting!
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