Description:
The competition squat is a back squat taken to at least parallel depth with a loaded barbell, judged on reaching depth and standing to a full lockout. It is the first lift contested in a powerlifting meet.
Benefits:
- Builds strength and power for the lift.
- Develops the muscles used in the movement.
- Carries over directly to competition performance.
- Trains the whole body to work together.
Profile:
| Equipment: | Barbell |
| Type: | Strength Training (Compound) |
| Resistance Type: | Free Weight |
| Level: | Advanced |
Muscles:
Primary Muscles
- Quadriceps
- Gluteus Maximus
Secondary Muscles
- Hamstrings
- Erector Spinae
- Adductors
Classification:
| Mechanics: | Compound |
| Force: | Push |
| Utility: | Basic |
Instructions:
- Set the bar on your upper back and step out of the rack into your stance.
- Brace your core, then break at the hips and knees together.
- Squat down until the hip crease passes below the top of the knee.
- Drive through the whole foot to stand back up to a full lockout.
- Wait for the rack command on a competition lift.
Common Mistakes:
- Breaking position or rounding the back under load.
- Rushing the lift instead of staying tight.
- Using a range or technique that does not meet the standard.
- Going too heavy before the technique is solid.
Variations:
- Squats
- Barbell Flat Bench Press
- Barbell Deadlift
Safety Tips:
- Warm up thoroughly before heavy attempts.
- Use safeties, straps, or a spotter as appropriate.
- Keep the spine braced and in position.
- Stop if you feel sharp pain.
Additional Information:
The competition squat is a back squat taken to at least parallel depth with a loaded barbell, judged on reaching depth and standing to a full lockout. It is the first lift contested in a powerlifting meet.
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