Build a repeatable squat from setup and bracing through depth, ascent, and competition commands.
A competition squat is a repeatable sequence: create tension before the unrack, keep the bar balanced over the foot, reach legal depth, and finish under control.
Choose a bar position you can brace against, set the hands as close as your shoulders allow, and stand the bar up before taking the smallest useful walkout.
Break at the hips and knees together. Keep pressure through the whole foot and descend until the hip crease is clearly below the top of the knee.
A shifting mid-foot, lost brace, or changing bar path usually deserves attention before another cue is added.
[PH] Add Cris's original fault-and-correction squat footage before M9.
Keep the camera position stable enough to compare sets.
Prioritise the error that most changes balance, standard, or confidence.
Use the next set to test a clear change instead of stacking cues.
Cris RosaPublished
Written by Cris Rosa.
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