Squat Unrack Fix: Set Up In Front Of The Bar

I've harped on the setup of all 3 lifts a lot recently for good reason, because much of the lift is controlled and directly comes back to how you set up. For squat, in my opinion there tends to not be enough attention on the intentions of your initial position during the squat unrack. During a recent story I did on my Instagram (which is now a story highlight), I broke down my step-by-step cueing that I use for each phase of my squat. And something I do myself as a lifter and coach that tends to be very different from most, is that when I initially set up during the unrack, I do so in front of the bar, versus behind. This slight adjustment can actually have a pretty profound impact on how you are then able to position yourself while bracing and during the execution of the squat. In my latest KZbin Video, I break down the technique of setting up in front of the bar during the unrack phase. I look at the common faults I see from many lifters who set up from behind the bar, and the issues that stem from this strategy. I discuss how setting up in front of the bar can correct these common faults. And lastly I cover the reasons I coach to bias into extension during that initial unrack phase, and how that benefits the proceeding elements of the squat.
#squat #lowbarsquat #squatsetup #squatunrack #powerlifting #powerliftingtechnique #squattechnique #lowbartechnique #powerliftingcoach
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[@isaiahyee1935]

Bro I love this guy. Every time my technique’s off I just watch one of your videos and it’s fixed

[@PRsPerformance]

Glad to help!

[@StephColbertsonStrength]

I just started doing this. I also noticed by getting a bit more extended I can have my grip a little closer. Which, in turn, helps me hold that neutral/slightly extended position a lot better. So when I hit the hole all I have to think about is pushing as hard as I can.

[@PRsPerformance]

Sounds about spot on with what this should help with!

[@mattblount3172]

I’ve been unknowingly doing this just cuz it felt more comfortable. Thanks for letting me know why it’s beneficial!

[@PRsPerformance]

Ahead of the game!

[@zandrevanderberg3555]

Watching this video as I am warming up for squat, what a champ. Lately weights have been feeling SO heavy on my back and all of a sudden where back to it feeling like air. Finishing exams this week and then I have a month off before my first job starts - that month will be spent on powerlifting now 100%

[@PRsPerformance]

Lets go, awesome to hear!

[@vishalkaushik8010]

kind of late for this comment .... thank you so much for all 3 of ur deadlift,bench and squat technique series . They have helped me immensely in relearning these core movements post my ACL and Meniscus tear .The detailed explanation actually helps to learn what each muscle is supposed to do , which in turns helps in correcting form breakdown. Thank you so much man , appreciate the effort and quality content that you put out for free . More power to you.

[@PRsPerformance]

You are welcome!

[@comically_large_chungus]

I tried to set up the way you explained in your low bar setup video and 200kg felt like nothing on my back. If only I succeeded to squat it.....

[@PRsPerformance]

Pain 😔

[@seanjohnston848]

Will try this today on my secondary squat day with pause squats.

[@PRsPerformance]

Hope you like it!

[@brothersingaming143]

thanks for the information coach!! 💟

[@PRsPerformance]

My pleasure!!

[@satyenborkar7763]

Great video sir , after extension of upper region,then we have to do pelvic tilt to engage glutes as well right then squeeze oblique and then brace then belt to heel then stand up hard is this right,it will be helpful if you draw mire light on the pelvis doing and stacking the body and all ,squat is so technique and confusing

[@PRsPerformance]

No I would not squeeze the glutes, just worry about the obliques. The full video breaking this down will be on Powerlifting Now though in future.

[@DylanQuitoriano]

Thank you Mr Steve

[@PRsPerformance]

You are welcome!

[@PaigeYesLee]

Brilliant! Thank You 😊

[@PRsPerformance]

You're very welcome!

[@pjtrains]

Steve, curious if you’re familiar with or have chatted with Sean about PRI. In your coaching population, definitely seems like this sort of setup would benefit a Narrow ISA athlete but maybe could push Wides into a less advantageous position?

[@PRsPerformance]

Yes I am very familiar with PRI, but I think it’s application is limited and have to be careful how far you get into that rabbit hole.

[@pjtrains]

@@PRsPerformance a bottomless hole for sure 😂 is the logic here then that powerlifters have been coached too hard towards ant. ab wall compression and you’re trying to steer them back towards neutral? Just can’t quite wrap my head around how/why you’re viewing posterior loading as biasing lumbar flexion outside of compensating narrow populations?

[@anantbajaj8013]

Just a question should we move our elbows forward before we are about to squat or just brace and squat down ?

[@PRsPerformance]

Just brace and squat down

[@strawberryyogurt0]

Really? My squat sucks (and I mean really sucks) but I’ve always naturally setup in front of the bar - it just felt more stable. And I thought everyone setup in front of the bar.

[@PRsPerformance]

Most do not from my experience

[@briannhdzz]

this looks like for low bar?

[@PRsPerformance]

Yes

[@briannhdzz]

@@PRsPerformancedo you have something for high bar or would I just follow the same way you set up just go higher?

[@yousif3763]

21 hours late but early access gang Ig😂

[@PRsPerformance]

🙌🙌🙌

[@StrengthCorps]

Haha only the OGs are watching this Thursday 😏

[@PRsPerformance]

😏

[@maxhallfitness1921]

I found the secret early access

[@PRsPerformance]

Enjoy!

[@ricardolujanrangel4]

Secret early access 🫡🫡

[@PRsPerformance]

😎