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Squats are a cornerstone of strength training, and if you're diving into barbell exercises, the journey often starts with barbell squats. But how do you properly set up for squats? This guide breaks it down in simple terms, perfect for beginners, while also highlighting tips even seasoned gym enthusiasts might miss. With practice, you'll be able to prepare your squat rack in under a minute.
What exactly is a squat rack?
Squat racks come in various forms, including stands, cages, and more. While I won’t delve into the specifics of each type, the key features to look for are:
Hooks designed to secure the barbell at approximately shoulder height
Horizontal supports or bars placed lower, typically around mid-thigh level, serving as safety mechanisms
Some squat stands feature only hooks without safety bars. These are suitable if you’re familiar with safely bailing out (dropping the bar behind you without injury). However, this guide focuses on racks equipped with safety features.
Squat racks vary in design—some have two upright posts, each with a hook and a safety arm. Others are fully enclosed cages (often referred to as squat cages, power cages, or power racks) with four posts. The hooks are mounted on the inner-facing posts, while the safeties consist of bars, straps, or chains connecting the front and back posts on each side.
The critical components across all designs are the hooks and safety features.
Start by adjusting or selecting the appropriate hooks
The barbell rests on the hooks initially, so their height must be suitable. To start squatting, position your feet beneath the bar, press your shoulders against it, and align your hips directly under the bar. At this stage, the bar should be directly above your hips, which are over your feet, with your hips and knees bent. Then, extend your hips and knees in a small squat motion to lift the bar and stand upright.
Crucially, the bar must clear the hooks completely. If the bar touches or brushes the hooks as you step back, the hooks are set too high. If you need to stand on your toes to avoid hitting the hooks, they’re also too high. If you’re stuck between two heights—one too high and the other too low—opt for the lower setting. When sharing the rack, adjust the hooks to suit the shorter person.
Here are some common methods to set the hooks at the correct height:
For uprights with holes and “J-cups,” rotate the J-cup sideways (it pivots on the pin securing it to the holes). Once rotated, remove it and insert it into a different hole.
Some racks use alternative mechanisms, like a rear pin, to lock the hooks in place. These are usually intuitive, but if unsure, ask for assistance.
If the uprights have fixed, non-adjustable hooks, simply select the one that suits your needs.
This video demonstrates a technique for adjusting J-cups without removing the bar entirely. While I wouldn’t recommend this with a fully loaded bar (especially for beginners), it’s a handy method for adjusting hooks with an empty bar and illustrates how to pivot J-cups effectively.
When the hooks are correctly adjusted for squats, they’re typically positioned a few inches below shoulder level, often around mid-chest height.
Next, place a barbell on the hooks
To perform squats, you’ll need a suitable bar. A power bar or Olympic bar is the standard option. A women’s Olympic bar is lighter (15 kg compared to 20 kg) but designed to fit standard racks. Avoid using bars like curl bars, as they won’t fit properly on standard racks—don’t attempt to force them.
After placing the bar on the hooks, position yourself underneath it and ensure you can step back safely without shrugging your shoulders or standing on your toes. This is an excellent time to perform a few practice squats. Empty bar squats are ideal for warming up, but they also help prepare for the next setup step.
Adjust the safety bars
Many people overlook this step, but safeties are crucial for two key reasons. First, they ensure safety: if you can’t stand up from the bottom of a squat, you can lower the bar onto the safeties or even drop it a short distance. It might create a loud noise, but it prevents the bar from landing on you.
Second, safeties allow you to squat with confidence, knowing you can safely set the bar down if needed. Beginners often fear failure, which can hinder progress as they gain strength. Sound familiar? Always take the time to set up the safeties properly.
On racks with two posts, safeties may attach similarly to J-cups. Check for a secondary pin that secures the safety bar. This pin bears most of the weight if you need to drop the bar suddenly.
In a four-post cage, safeties are typically bars running through the front and back posts, sometimes with inner and outer tubes. Alternatively, they might be straps or chains. If you’re unsure, ask for help. If the cage appears to lack safeties, remember: cages are designed with safeties. They might just be misplaced or removed, so check around or inquire.
Set the safeties just below the barbell’s lowest point during your squat. This is why practicing with an empty bar is essential. If the bar hits the safeties during each rep, they’re set too high.
Practice bailing as well. Using the empty bar, squat down fully, then simulate being unable to stand up. Lower the bar onto the safeties. If it’s too low, this will be difficult. Adjust the height appropriately before re-racking the bar and adding weight for your next set.
Some racks come with a single, fixed safety bar. If this height doesn’t suit you, options are limited. Test bailing to see if it’s safe. If it doesn’t work, check if the gym has another rack that better fits your needs.
Position yourself facing the bar and step backward
With the hooks and safeties properly set, it’s time to squat! Face the bar, place your hands where they feel comfortable, and duck under the bar. Position your shoulders and align your feet beneath the bar, then bring your hips under it. Brace yourself and stand up.
Take one step back, followed by another with the opposite foot. The bar should now be clear of the hooks, and you’re ready to squat. (A third step may be necessary to position your feet correctly, but no more are needed.)
Stepping backward during squat setup ensures that, once your set is complete, you can walk forward to re-rack the bar. Afterward, take a moment to celebrate a successful set. Before leaving, jot down the hook and safety settings in your training journal. (Many racks have numbered holes for easy reference.) This will help you set up faster in future sessions.
