Goosey
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Ready – Set – Squat by Doug Daniels
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Have you ever just missed getting a big squat attempt in, just needing one iota more strength and energy to get it.
Chances are you may have had the strength to complete the lift but you wasted that one iota of energy getting ready to squat. Getting ready to squat or setting up is an overlooked facet of the squat that can have major impact on that lift.
As an extra added bonus, efficiently setting up to squat can mean not only a bigger squat but can greatly lessen the chance for injury.
Before we go any further, at many weigh-ins, lifters get measured for bar height and express their preference to have the racks in or out. ‘In’ means the lifter places his hands outside the racks near the inside of the collars.
Most larger lifters go this route because they need to get their hands outwards towards the collars due to their size. Smaller lifters tend to set the racks ‘out’, meaning the lifter’s hands go inside the rack, more away from the collars. Some lifters have their buddies set their bar height for them.
I would suggest each lifter does that personally for the highest accuracy. A valuable tip to remember is when you are actually squatting; wearing a tight squat suit may ‘shorten’ you a bit. For that reason, have your setting one notch below what you measure without a squat suit on.
If you find after your first attempt, it is too high or too low, have the scorer’s table adjust your bar height for subsequent attempts.
In most cases lifters have the bar set too high. In order to get the bar out of the racks; they must almost tiptoe the weight up.
Needless to say, this can be tricky with max weights. If it’s set too low, the lifter must do a partial squat to get the bar up. Both scenarios waste those iotas of energy and add to anxiety.
Setting up for the squat begins in the ‘on-deck’ circle. Being organized and efficient in getting your gear on can save a lot of energy at the very start. Start with your squat suit on with the shoulder straps down.
When the lifter on the platform takes the weight out of the rack, begin to wrap your knees.
In addition to the time it takes the lifter to attempt the lift and the spotters take to get the bar back into the rack, there may be a weight change involved. Combining this with the customary one minute between lifts should provide you with ample time to get your squat gear in gear.
It is important to not start the wrapping up process too soon as having all that confining gear on for even seconds too long can sap energy. After your knees are wrapped, have a helper get you up from your chair and have him get your shoulder straps of your squat suit up.
After that, put your wrist wraps on if you use them. Follow this with getting your lifting belt cinched on.
It may be best for a helper to cinch the belt on tightly, again saving energy.
Have your helper spread chalk on your back where the bar rests to reduce slipping.
Finally, chalk your hands for a better grip and you’re ready to greet the bar and battle gravity.
Now that all the pre-set up stuff is out of the way, we can move to getting into position to squat.
Remember, the main goal of setting up is to get into position quickly and safely and with the least expense of those iotas as possible.
Saving that energy for later during the squat can mean the difference between success and failure.
Many lifters waste an extreme amount of energy backing out of the rack and then add to this by shuffling the position of their feet, searching for that perfect stance.
I’ve seen some lifters take numerous steps back setting up, taking the spotting team on the trek with them. Never mind they have to walk all the way back to the rack with the weight after they’re done with the attempt.
That’s even tougher after getting 2 or more red lights.
It’s a long way back then.
Optimally, the squatter should take one step back with each leg, getting right into starting position for the head judge’s ‘squat’ signal.
The best way this can be accomplished is with a lot of practice during your training.
Practice backing out of the rack and into position with one step on every rep you do in training, from that 135 warm-up to your max lifts.
This will make setting up efficiently second nature.
If you need more than one step back to clear the rack, I suggest you re-evaluate your squatting style.
Setting up considerations can also apply to the spotters; they can make mistakes.
Here, your helpers can assist. Have them verify that the bar is loaded correctly and evenly and the racks are set to the correct in or out mode.
The platform tends to get covered with chalk, so have a helper instruct the spotters to clean it up before you take the platform.
Waiting for the spotters to reset the rack or clean off the platform can really add frustration to a lifter, again draining energy.
A lot of hard training goes into your contest preparation. It can be for naught if you blow it wasting too much energy just setting up to squat.
Practice setting up for the squat on every set and rep you do in training, this is the only way to insure you are in the best position to get maximum results on contest day.
You’ll have more iotas of energy to blast through the sticking point, not to mention lessening chance of injury.
So ready, set, squat. *
*
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Have you ever just missed getting a big squat attempt in, just needing one iota more strength and energy to get it.
Chances are you may have had the strength to complete the lift but you wasted that one iota of energy getting ready to squat. Getting ready to squat or setting up is an overlooked facet of the squat that can have major impact on that lift.
As an extra added bonus, efficiently setting up to squat can mean not only a bigger squat but can greatly lessen the chance for injury.
Before we go any further, at many weigh-ins, lifters get measured for bar height and express their preference to have the racks in or out. ‘In’ means the lifter places his hands outside the racks near the inside of the collars.
Most larger lifters go this route because they need to get their hands outwards towards the collars due to their size. Smaller lifters tend to set the racks ‘out’, meaning the lifter’s hands go inside the rack, more away from the collars. Some lifters have their buddies set their bar height for them.
I would suggest each lifter does that personally for the highest accuracy. A valuable tip to remember is when you are actually squatting; wearing a tight squat suit may ‘shorten’ you a bit. For that reason, have your setting one notch below what you measure without a squat suit on.
If you find after your first attempt, it is too high or too low, have the scorer’s table adjust your bar height for subsequent attempts.
In most cases lifters have the bar set too high. In order to get the bar out of the racks; they must almost tiptoe the weight up.
Needless to say, this can be tricky with max weights. If it’s set too low, the lifter must do a partial squat to get the bar up. Both scenarios waste those iotas of energy and add to anxiety.
Setting up for the squat begins in the ‘on-deck’ circle. Being organized and efficient in getting your gear on can save a lot of energy at the very start. Start with your squat suit on with the shoulder straps down.
When the lifter on the platform takes the weight out of the rack, begin to wrap your knees.
In addition to the time it takes the lifter to attempt the lift and the spotters take to get the bar back into the rack, there may be a weight change involved. Combining this with the customary one minute between lifts should provide you with ample time to get your squat gear in gear.
It is important to not start the wrapping up process too soon as having all that confining gear on for even seconds too long can sap energy. After your knees are wrapped, have a helper get you up from your chair and have him get your shoulder straps of your squat suit up.
After that, put your wrist wraps on if you use them. Follow this with getting your lifting belt cinched on.
It may be best for a helper to cinch the belt on tightly, again saving energy.
Have your helper spread chalk on your back where the bar rests to reduce slipping.
Finally, chalk your hands for a better grip and you’re ready to greet the bar and battle gravity.
Now that all the pre-set up stuff is out of the way, we can move to getting into position to squat.
Remember, the main goal of setting up is to get into position quickly and safely and with the least expense of those iotas as possible.
Saving that energy for later during the squat can mean the difference between success and failure.
Many lifters waste an extreme amount of energy backing out of the rack and then add to this by shuffling the position of their feet, searching for that perfect stance.
I’ve seen some lifters take numerous steps back setting up, taking the spotting team on the trek with them. Never mind they have to walk all the way back to the rack with the weight after they’re done with the attempt.
That’s even tougher after getting 2 or more red lights.
It’s a long way back then.
Optimally, the squatter should take one step back with each leg, getting right into starting position for the head judge’s ‘squat’ signal.
The best way this can be accomplished is with a lot of practice during your training.
Practice backing out of the rack and into position with one step on every rep you do in training, from that 135 warm-up to your max lifts.
This will make setting up efficiently second nature.
If you need more than one step back to clear the rack, I suggest you re-evaluate your squatting style.
Setting up considerations can also apply to the spotters; they can make mistakes.
Here, your helpers can assist. Have them verify that the bar is loaded correctly and evenly and the racks are set to the correct in or out mode.
The platform tends to get covered with chalk, so have a helper instruct the spotters to clean it up before you take the platform.
Waiting for the spotters to reset the rack or clean off the platform can really add frustration to a lifter, again draining energy.
A lot of hard training goes into your contest preparation. It can be for naught if you blow it wasting too much energy just setting up to squat.
Practice setting up for the squat on every set and rep you do in training, this is the only way to insure you are in the best position to get maximum results on contest day.
You’ll have more iotas of energy to blast through the sticking point, not to mention lessening chance of injury.
So ready, set, squat. *
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