Powerlifting cues are essential for reinforcing technique, but their effectiveness depends on clear communicationbetween athlete and coach. Here’s a breakdown of three key squat cues, what they mean, and how to apply them for better performance.
What it means: Helps correct weight shifting too far back on the heels, ensuring proper foot balance and knee positioning.
Why it matters: Keeps the knee forward out of the hole, allowing better quad activation and improved force transfer.
When to use it: Cue yourself before initiating the descent and maintain throughout the lift.
Alternative cues: “Find your big toe,” “Whole foot pressure,” or “Ground up.”
What it means: Engaging full-body tension, especially in the upper back, core, and legs, before unracking the bar.
Why it matters: Reduces energy leaks, creates a stable shelf for the bar, and improves power transfer.
When to use it: During the setup and before the descent. Key components:
Upper back tightness – Squeeze the shoulder blades together.
Core bracing – Take deep air in and expand 360° around your torso.
Leg tension – Screw your feet into the ground for stability.
What it means: Drives the upper back into the bar to prevent the hips from rising too fast.
Why it matters: Ensures hips and shoulders rise together, preventing excessive forward lean and maintaining balance.
When to use it: Right after hitting the bottom of the squat. Alternative cues: “Back and legs together” or “Knees forward.”
Lighter weights (<75%) → Up to 3 cues per lift (setup, descent, ascent).
Moderate weights (75-85%) → 2 cues (focus on execution).
Heavy lifts (>90%) → Only 1 cue! Avoid overthinking and focus on what matters most.
By understanding and applying these cues correctly, you’ll build better squat mechanics, improve power output, and reinforce consistency under heavy loads.
