The Ultimate Guide to Squat in Powerlifting: Form, Technique, and Performance

The squat is one of the three major lifts in powerlifting, alongside the bench press and deadlift. It is a fundamental movement for building lower-body strength and overall athleticism. A powerlifting squat differs from a standard gym squat in its depth requirements, stance, and technique. Learning proper powerlifting squat form is essential for maximizing strength and preventing injuries.

In this guide, we’ll break down the powerlifting squat technique, including the best cues, common mistakes, and training strategies to help you master the lift.

Powerlifting Squat vs. Bodybuilding Squat

While both powerlifters and bodybuilders perform squats, their approaches differ significantly:

Feature	Powerlifting Squat	Bodybuilding Squat
Goal	Maximal Strength	Muscle Growth
Bar Placement	Low Bar (typically)	High Bar (typically)
Stance	Wider Stance	Narrower Stance
Depth	Below Parallel	Parallel or Slightly Below
Execution Speed	Controlled, Explosive	Slow, Time Under Tension

If your goal is strength, mastering the powerlifter squat is the way to go.

Powerlifting Squat Form and Execution

To perform a power lift squat correctly:

1. Setup:

   • Position the barbell on your upper back (low-bar or high-bar).
   • Stand with feet shoulder-width or slightly wider.
   • Grip the bar tightly and create upper back tension.

2. Descent:

   • Engage your core and take a deep breath (Valsalva maneuver).
   • Push your hips back and bend your knees, keeping your chest upright.
   • Descend until your hip crease is below knee level.

3. Ascent:

   • Drive through your heels and push your knees outward.
   • Keep your torso engaged and avoid leaning forward.
   • Lock out your hips at the top.

Powerlifting Squat Technique: Mastering the Lift

Proper squat technique for powerlifting involves:

• Bar Placement: Low-bar allows for heavier lifts but requires more hip engagement.
• Foot Positioning: A slightly wider stance improves balance and force production.
• Depth Control: Hitting competition-legal depth (below parallel) is crucial.

Common Squat Mistakes and How to Fix Them

• Butt Wink: Maintain core tightness and improve hamstring mobility.
• Knee Caving (Valgus Collapse): Strengthen your glutes and focus on knee tracking.
• Leaning Too Far Forward: Engage your core and drive through your midfoot.

Best Accessories for a Powerlifter Squat

• Squat Shoes: Provide a stable base and ankle support.
• Knee Sleeves: Help with knee stability and warmth.
• Lifting Belt: Increases intra-abdominal pressure for core stability.

FAQs About Powerlifting Squats

1. How deep should a powerlifting squat be?

   • The hip crease must be below the knee for competition.

2. Should I use knee wraps or sleeves?

   • Knee wraps provide more support but are mainly for equipped lifting.

3. How often should I squat in powerlifting?

   • 2-4 times per week, depending on your program.

4. What is the best stance for a powerlifting squat?

   • A slightly wider stance with toes pointed outward.

5. Can powerlifting squats help with athletic performance?

   • Yes! Squats improve overall strength, power, and mobility.

6. What’s the best way to increase my squat strength?

   • Progressive overload, technique work, and accessory lifts.

Conclusion

Mastering the powerlifting squat requires proper technique, consistent training, and attention to detail. Whether you’re a beginner or an advanced lifter, focusing on powerlifting squat form and avoiding common mistakes will help you build strength and prevent injuries. Stay dedicated, train smart, and keep squatting heavy!