Walkout for the competition squat:
- Practice your walkout with an empty barbell or PVC pipe. This will help you get a feel for the distance you need to walk the bar out and help you develop muscle memory for the movement.
- Make sure you are consistently using your ideal foot placement. In most cases, the feet should be shoulder-width apart and your toes should be pointing slightly outward. You will need to find what works best for you, but just make sure you can hit this position each time with minimal steps.
- Practice taking small, controlled steps as you walk the bar out. This will help you maintain your balance and prevent the bar from swinging excessively. Ideally, you want to hit your squat position in 3 steps. The first step is to step back out of the bar. The next step is to step out so that both feet are now out of the hooks. The third and hopefully final step is to adjust your footing to the proper width. Continue to practice until you can do it in 3 steps.
- Pay attention to your body position as you walk the bar out. Keep your chest up and your shoulders back, and make sure your hips are level with your knees.
- Focus on taking deep breaths while maintaining a tight brace as you walk the bar out. This will help you maintain control and spend less energy settling into position before you start the squat.
- Each time you approach the rack, make sure you are completing each step the same way you practice. Position the barbell on your back based on your preference, but do this consistently. The bar should feel locked into position, with your hands gripping the bar.
- Once you have the bar in the desired position, take a deep breath and lift your chest up as you unrack the bar. Make sure to keep your elbows locked in place and your head in a neutral spine position as you walk the bar back.
By following these tips and practicing your walkout regularly, you can improve your technique and confidence in the competition squat. Good luck!