Hold Your Breath

Before unracking the bar take in a deep breath and hold it. This will ensure that your back is braced correctly for the movement. Feel free to breathe in between reps when needed. Holding your breath increases the pressure in your abdominal cavity, supporting the back and preventing the chance of injury.

Sit Back into the Squat

It is essential that you sit back into the squat a the beginning of the movement. It helps to pretend that you are going to sit on a seat. Your hips should be the first thing that bends and moves backwards, not your knees. If you do not start the squat this way you will have no chance of executing a rep properly.

Keep Your Chest Up

Focus on keeping your chest up. This will improve your form by helping to prevent the rounding of your lower back.

Look Straight Ahead

Look directly in front of you. If you look at the floor your balance will shift too far forward. Looking up risks injury to your neck compromises your power.

Keep Your Elbows Back

Ensure that your elbows are pinned back during the squat. This will help keep your upper back tight and prevent the weight off your arms, preventing injury.

Keep Your Upper Back Tight

Before placing the bar on your back hold your shoulder blades together as tight as possible. It helps to pretend that you are holding a pencil in between them. A tight upper back creates a solid foundation to place the bar on.

Check Your Grip

A narrow grip will ensure that your upper back is a tight as possible and will help you lock the bar in place. Also, ensure that you use a thumbless grip. A thumbless grip will also help keep the weight of the bar off your arms.

Low Bar Position

A low bar position will give you more leverage over the weight. Place the bar low on the muscles on the back of your shoulders.