Master the Squat: Pro Tips from Elite Lifters for Perfect Form and Maximum Power
Top Squat Cues to Improve Strength and Form
Squatting is one of the most fundamental movements in strength training, but mastering the proper technique can be challenging. Whether you’re new to squatting or a seasoned lifter, focusing on key cues can help refine your form and maximize your performance. Drawing on the insights of elite athletes and coaches, these five top squat cues will elevate your squat game and ensure you’re getting the most out of every rep.
1. Drive Your Shoulders Back Up into the Bar – Ed Coan
Ed Coan, often considered one of the greatest powerlifters of all time, emphasizes the importance of bar position and upper body engagement. His cue to “drive your shoulders back up into the bar” helps lifters maintain a strong, upright position through the entire lift. This cue reinforces the upper back’s role in stabilizing the bar and prevents the chest from collapsing forward, which can lead to poor form or injury.
How to apply this cue:
• Before descending, engage your traps and upper back muscles to create a stable shelf for the bar.
• As you squat down and rise up, focus on driving your shoulders back into the bar, ensuring you stay tight and upright through the entire lift.
2. Get Your Upper Back Tight – Ray Williams
Ray Williams, the first person to squat over 1,000 pounds raw, knows a thing or two about maintaining tightness under heavy loads. His cue, “get your upper back tight,” emphasizes the importance of bracing the upper body to handle the weight efficiently. A tight upper back prevents bar roll and helps you stay stable, which is critical for safety and power output.
How to apply this cue:
• Before you unrack the bar, squeeze your shoulder blades together and keep your chest proud.
• Throughout the squat, maintain this tension, especially as you drive upward. A tight upper back will make it easier to transfer power from your legs to the bar.
3. Break the Knees, Then Go Straight Down – Max Aita
Max Aita’s coaching advice is to “break the knees, then go straight down.” This cue helps lifters establish the proper hip and knee coordination, ensuring the squat is efficient and powerful. Starting the movement by slightly bending the knees initiates the descent in a controlled manner, leading to a smoother and more vertical squat path.
How to apply this cue:
• As you begin your descent, allow your knees to bend first before lowering your hips straight down.
• Think about maintaining a vertical path to avoid any excessive forward lean or loss of balance, keeping the bar path in line with the midfoot.
4. Press the Big Toe into the Ground – Power Athlete
Balance and foot stability are key to a strong squat, and the Power Athlete team recommends “pressing the big toe into the ground” to achieve this. This simple cue encourages you to grip the floor with your feet, spreading the load evenly across the entire foot. By doing so, you’ll activate the stabilizing muscles of the lower body and maintain a balanced position throughout the movement.
How to apply this cue:
• Before beginning the squat, focus on distributing your weight evenly across your feet, with particular attention on pressing your big toe into the ground.
• As you squat, maintain this tension to stay balanced and avoid shifting too much weight onto your heels or toes.
5. Squat Like You’re in a Smith Machine – Blaine Sumner
Blaine Sumner, the “Vanilla Gorilla,” advocates for squatting “like you’re in a smith machine,” meaning a straight up-and-down path for your torso. This cue encourages a more vertical squat, which can be especially useful for lifters trying to reduce excessive forward lean or those struggling to maintain proper balance.
How to apply this cue:
• Imagine you’re in a smith machine where your torso is locked into a vertical path.
• Focus on keeping your chest up, and as you descend, think about moving straight down and then driving straight back up, minimizing forward or backward lean.
Putting It All Together
Each of these cues works in harmony to create a squat that is both powerful and efficient. By focusing on upper back tightness, foot stability, and knee and hip coordination, you’ll ensure a smooth, balanced squat that protects your body and maximizes your strength.
Next time you’re in the gym, try incorporating one or more of these cues into your squat routine. With practice, they’ll become second nature, leading to better form, increased strength, and more confidence under the bar.
