Buzz
There is a correct and incorrect direction to face when performing squats.
I get it, I’m all for embracing different lifting styles. I’ve even told you it’s fine to squat deeply or stay just above parallel when necessary. But when using a squat rack, there is a clear front and back, and it's time to figure out which is which.
Here’s the key piece of advice: you should face towards the hooks of the squat rack while squatting. Here’s how you do it step by step:
Approach the squat rack from the side where the barbell is placed. Grip the bar, duck your head underneath, and rise with the bar resting on your shoulders.
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Step backwards a few paces.
Perform your squats.
After completing your set, take a few forward steps until the barbell makes contact with the uprights of the squat rack, then carefully slide it down onto the hooks.
With the weight now securely on the rack, pull your head and shoulders free, step away, and repeat the entire sequence in three to five minutes after resting.
Why the Orientation of Your Squat Rack is Important
Why is this important? Well, think about how you will re-rack the bar after an exhausting set of heavy squats. If you’ve followed my guidance, the rack will be right in front of you, and you’ll be able to clearly see where the hooks are to place the bar properly.
If you did it the other way, approaching the bar from behind the rack, once your set is over, you’ll need to back into the rack. Without knowing how far it is or being able to safely turn your head to check with a heavy load on your back, you’re more likely to miss the hooks, crash into the rack, or face a potentially painful or annoying situation.
Here’s another advantage if you're using a rack without safeties. In weightlifting gyms or CrossFit boxes, it’s common to use bumper plates and skip the safeties (which, despite the name, is perfectly safe). In this case, if you go deep into a squat and can’t get the bar back up, you simply drop it onto the floor behind you. No problem. (Check out the video of me doing this here.)
If the squat rack is in front of you, this isn't an issue—just make sure there are no people or obstacles behind you. But if the squat rack is positioned behind you... can you tell exactly how far it is? Is there enough space for a safe bailout? Don’t find yourself in a situation where you’re questioning this. Make sure you approach the squat rack the right way from the start.
