Top 3 Easiest Ways To Improve Your Squat For Beginners

Squatting is one of the most fundamental and effective exercises for building strength, and while your technique may vary due to individual differences and style of training, there are a few universal things ANYONE can do to improve your squat.

1) Set the Rack Height Appropriately

One of the most frustrating things I see newer lifters do is setting the rack height too high, requiring them to calf-raise the bar out of the rack. This will SEVERELY limit how much you can squat as you are limited by how strong your calves are! Instead make sure the rack is set so you have a small amount of knee bend so that when standing vertically, you are able to walk back easily without hitting the rack.

2) Unrack With Both Feet Under The Bar

Another common issue that even more advanced athletes often make is unracking the bar without setting both feet under the bar. This is usually done in one of two ways: unracking the bar with a split stance or unracking with the feet too far behind the bar.

Unracking in a split stance is the lesser of the two evils, but it will still make it harder to brace maximally and should be avoided as there are no benefits to it. Unracking with the feet too far behind the bar is just inefficient and places unnecessary stress on the lower back, and it’s also incredibly hard to do, so why make the lifter harder than it needs to be?

Instead, step under the bar with both feet, and when viewed from the side, the bar should be directly over the middle of your foot. This will be the strongest position possible to unrack the bar, leaving you better able to focus on the actual important part, squatting.

3) Use An Efficient Walkout

Another issue, though somewhat less common, is twisting the hips during the walkout. This is usually the result of taking too big of a step back, though it can most often be solved by attempting to keep the hips square in the walkout instead of pointing to the side as you take each step. Doing this will help you maintain a stronger brace and allow you to have more energy for your squats!

These tips may seem incredibly simple, but in reality, too many people make these mistakes as beginners, so hopefully, you picked up a few things to try on your next squat day! If you’re interested in taking your squat to the next level, be sure to check out my 12-Week Squat Program and reap the rewards of bigger legs and PR squats! Click here to get your copy!