How to Squat to Depth in Powerlifting

1. Why Squat Depth Matters

• Competition Standards: In powerlifting, a squat only counts if the hip crease drops below the top of the knee.

• Safety & Strength: Proper depth recruits glutes and hamstrings, building balanced strength.

• Common Pitfall: Many lifters cut depth short, either from fear of failing or misunderstanding the standard.

2. Understanding the Rule

• Definition: Depth = hip crease below knee joint.

• Judging: White lights come only when all three judges agree you’ve hit depth.

• Visual Cue: Imagine sitting “into” the squat rather than just bending knees.

3. Mobility & Positioning

• Ankle Mobility: Limited dorsiflexion can prevent depth.

• Hip Mobility: Tight hips restrict range of motion.

• Thoracic Position: Upright chest helps maintain balance at depth.

• Tip: Warm up with hip openers, ankle stretches, and bodyweight squats.

4. Stance & Technique

• Foot Placement: Slightly wider than shoulder-width, toes out ~15–30°.

• Bar Position: Low-bar vs. high-bar changes torso angle and depth feel.

• Bracing: Strong core engagement keeps you stable as you descend.

• Cue: “Knees out, chest proud, sit back and down.”

5. Drills to Nail Depth

• Box Squats: Use a box slightly below parallel to train the feel.

• Pause Squats: Pause at the bottom to build confidence and control.

• Goblet Squats: Great for beginners to groove depth with balance.

• Video Feedback: Record from the side to check hip/knee alignment.

6. Common Mistakes

• Cutting depth due to heavy load.

• Collapsing chest or rounding back.

• Knees caving in (valgus collapse).

• Relying on “feel” instead of visual confirmation.

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7. Coaching Cues That Work

• “Break at the hips first.”

• “Push knees out.”

• “Sit between your heels.”

• “Own the bottom position before driving up.”

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8. Building Confidence Under the Bar

• Start lighter and progress with consistent depth.

• Train with a partner or coach to call depth.

• Use competition-style commands in training for realism.

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9. Final Takeaway

Squatting to depth isn’t just about passing lifts—it’s about maximizing strength, safety, and longevity in the sport. With the right mobility, stance, and cues, you’ll hit depth every time and walk off the platform with white lights.