7 Steps for Nailing Perfect Squats | Ft World Record Holder Taylor Atwood

Mastering the Squat Featuring Taylor Atwood

There's a lot that goes into a great squat. One of the best ways to ensure consistency under the bar is to create a string of squat cues and steps to follow every workout.

To help us out with this process, we had 2-time IPF Powerlifting World Champion and world record holder Taylor Atwood come into the BarBend office to walk us through his favorite squat steps/cues.

TAYLOR'S IG:   / t_atwood  
FULL GUIDE: https://barbend.com/steps-perfect-squat/

In this video, Atwood breaks down his seven favorite steps for nailing consistent and strong squats.


7 STEPS FOR NAILING THE SQUAT

1. Grip Width and Lats

Atwood's first step is achieving a consistent grip width and packing the lats. The lats and grip width relate with another, and if you're losing lat tightness due to gripping too wide or narrow, then you may need to reassess your grip width.

Tip: Use the barbell rings and knurling marks to ensure you have a consistent grip every workout.


2. Bar Placement

Place the bar on the back accordingly to your squat style: high-bar or low-bar.


3. Walkout

Before physically walking out the weight, Atwood recommends getting the mid-foot and hips under the barbell. Once you've done so, stand up, then perform the 3-step squat walkout (Atwood's preferred walkout style).

-Step 1: Step back with whichever foot you feel most comfortable with doing so.
-Step 2: Step back with the opposing foot slightly longer in length than you did with the first foot.
-Step 3: Take a small step with the first foot to align your stance and positioning.

Atwood likes the 3-step squat walkout because it's simple and limits energy leak. Walkouts are highly individual, so adapt the above steps to your squat style, rack, and gym setup.


4. Breath

Now that you've walked the weight out, it's time to breathe. Atwood suggests taking a big belly breath to increase intra-abdominal pressure and to avoid only breathing into the chest.

Tip: If the barbell is moving on your back when you're breathing, then you may be limiting your breath to the chest and not efficiently breathing/bracing.


5. Brace

Before starting the descent, Atwood recommends achieving full body tightness by bracing multiple areas of the body.

-Contract the lats and pull the bar into you.
-Create intra-abdominal pressure.
-Contract the glutes.
Grip the floor with the feet.


6. Descent

Once you're braced, begin the descent and control the load on the way down through the eccentric/lowering phase. Avoid dive bombing into depth.


7. Ascent

Once depth is achieved, you're going to shift your focus from eccentric to concentric and think about "exploding out of the hole".

Atwood points out that an explosive shift in mindset should not result in loss of full body tightness or lifting postures.

-----

Thanks for checking out BarBend, make sure to subscribe to our YouTube channel!

Subscribe:    / @barbend  

Also, check out some of our most popular videos:

Best Cross Training Shoes:    • Best Cross Training Shoes (Top Picks!!!)  

Best Pre Workout Supplements:    • 8 Best Pre Workouts for Fat Loss, Car...  

Best Meal Replacements:    • Best Meal Replacement Shakes (UPDATED...  

Pull-Ups vs Chin-Ups:    • CHIN UPS vs. PULL UPS — The Differenc...