FuBarbell

The question came up recently of what the rate of descent should be for a squat. Should it be fast with the body dropping into the hole or slow and controlled as you make your way down?

Priority is given to maintaining the (upright) angle of the trunk so the rate of descent should allow for the body to maintain this line of action. Move too fast and the bar might crush you. Move too slow and you’re eating up valuable gas.

Where are you looking when you’re setting up for your lift? Down, to the side, or maybe you just don’t know?

The eyes guide proprioception for the rest of the body. Look down and you’ll go down. Look up and suddenly your trunk is a little bit taller waiting to receive the bar overhead or on your shoulders.

Try this on for size the next time you lift: Perform one lift looking down 6ft in front of you. Then, try one lift looking at a fixed point a distance away above the horizon level. Which felt better?

Kari Shimomura (@kshimee) executing excellent technique on a 85kg/187lbs clean&jerk.

When it comes to the competition style lifts, there are a few options in which an athlete can direct the bar from shoulders to overhead: power/push jerking, squat jerking and split jerking.