Takt Performance Systems

Squats -
My go to checklist :
I’ve had the luxury of changing up my setup a number of times due to a number of things like transition to low bar from high bar and vice-versa or limited mobility or even change in equipment ie combo rack vs cage ….during training blocks and the goal is always to have an efficient setup that is fit for the job.
🔘Hands
🔘Setting bar shelf/ upper back
🔘Stacking under bar
🔘Bracing
🔘Walkout
🔘Settling the load
🔘Performing squat
🔘Racking weight

🔘Place hands evenly spaced on the bar at a width comfortable for your shoulders that allows you to secure the load on your back.
🔘Get under the bar.
Make sure your mid foot and hips are stacked under the bar and allow your knees to soften as you get into the right position…
🔘Engage your back as you tighten your grip on the bar and activate your core bracing only allowing shallow breaths after this.
Straighten knees and walk back to squat position.
🔘Make sure your feet are rooted and load is spread evenly across the 3points of contact.
🔘Let the bar settle and enhance your core bracing with a big breath and descend into a squat.
🔘Once completed, rack the load.

🔘Control the speed going down and coming up…whilst a speedy squat might spend less time carrying the load, a steady squat tends to be easier to control even at high intensities.
If you have any questions or want some tips on improving your squat send me a message.
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