A strong squat starts with a solid setup. If your setup isn’t dialed in, everything that follows—your descent, knee action, and upper back positioning—will be compromised. This guide walks you through the three key steps to optimizing your squat setup.
Your hands should be as close as your shoulder mobility allows.
A narrower grip improves upper back tightness but should not cause shoulder or elbow pain that could affect your bench press.
Align your elbows inside your hands—not flared out—to create better tension in the upper back.
Pull your shoulder blades together, as if trying to pinch a pencil between them.
Elbows should pull inward (not to your sides), aiming slightly behind the body toward the top of your glutes.
A helpful cue is to try to touch your triceps to your lats—even if you can’t, the attempt builds tension in the right places.
Once your upper back is locked in, apply a slight forward push with your elbows.
This further engages your lats to create maximum tightness and stability.
If your upper back is loose, your elbows will move too freely—leading to a weak setup.
By following these three steps in order—narrow hand placement, full-body squeeze, and elbow positioning—you’ll create the strongest foundation for a powerful squat.
Mastering the setup is the first step to improving stability, bar control, and overall squat strength.
