This setup is essential to master if you want to squat heavy.

In this video I discuss how to rack the bar and walkout your squat. This process should look the same whether its your warmup with the bar or your one-rep max. The reason for this is efficiency. The more you have your walkout dialed the less time you will spend trying to set your feet right with a heavy load on your back. This will save energy and help you do more reps!

This is the order of operations to start your squat right!

1. Get your grip established that helps create a proper shelf. Establish your shelf by squeezing your traps and sucking the bar into this shelf.
2. Get your hips below your shoulders and keep your feet under your hips.
3. Start your feet at the width you like to squat with.
4. Brace your core (valsalva) and lift straight up.
5. Take 1-4 steps backwards and rip some Squats.
6. Re-rack, rest, then repeat.

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Chapters:
0:00 Introduction
0:38 Incorrect Bar Height
1:56 Correct Bar Height
3:35 How To Un-Rack Properly (Grip width, trap activation, and walkout)
6:13 How To Brace Properly
9:00 Fix Your Back Pain
9:50 Outro