Squats: How to Properly Unrack a Barbell

How do you pick up a barbell for squats?

Properly unracking a barbell for squats involves precise bar height adjustment, establishing a stable grip and foot position, engaging your core, and executing a controlled lift-off followed by a concise walkout to set up for your working reps.

Why Proper Unracking Matters

The seemingly simple act of taking the barbell off the rack is a critical component of a safe and effective squat. It sets the stage for your entire set, impacting stability, balance, and ultimately, your ability to perform the movement with optimal form. A poor unrack can lead to instability, wasted energy, increased risk of injury (especially to the shoulders, neck, and back), and an inability to hit your desired depth or rep count. It's not just about lifting the weight; it's about establishing a strong, controlled foundation.

Essential Pre-Unrack Checklist

Before you even touch the bar, ensure these critical elements are in place:

• Bar Height: The barbell should be set at a height where it is roughly level with your upper sternum or just below your acromion (shoulder joint). This allows you to get under the bar by slightly bending your knees without having to go on your toes or perform a mini-squat to unrack.
• Rack Position: The bar should sit securely on your upper back, across your traps and rear deltoids, creating a "shelf." Avoid placing it directly on your neck or on the bony prominence of your spine. For a high-bar squat, it's higher on the traps; for a low-bar squat, it's lower across the rear deltoids.
• Grip Width: Your hands should be placed wide enough to allow your elbows to point downwards or slightly back, creating a tight shelf for the bar, but not so wide that you lose control or put undue stress on your shoulders. A common cue is to find a grip that allows you to comfortably squeeze your shoulder blades together.
• Foot Stance: Position your feet directly under the bar, approximately hip-width apart, with your toes pointing slightly out. This provides a stable base for the lift-off.
• Bracing: Before you lift, take a deep breath into your belly (Valsalva maneuver) and brace your core tightly. This creates intra-abdominal pressure, stabilizing your spine and preparing your body for the load.

The Step-by-Step Unracking Process

Execute these steps with precision and control:

1. Approach the Bar: Walk directly up to the barbell, positioning yourself centrally under it.
2. Establish Your Grip: Place your hands on the bar, ensuring an even grip width on both sides. Wrap your thumbs around the bar for security. Actively pull the bar down into your back by retracting and depressing your shoulder blades.
3. Position Under the Bar: Duck under the bar, allowing it to settle firmly on your chosen "shelf" (high-bar on traps, low-bar on rear deltoids). Ensure your body is centered under the bar.
4. Engage Your Core and Brace: Take a large, deep breath, expanding your abdomen and rib cage. Brace your core muscles tightly as if preparing to be punched in the stomach. This creates a rigid torso.
5. Lift Off the Rack: With your core braced and feet firmly planted, drive through your heels and stand up tall, simultaneously lifting the barbell smoothly off the rack pins. Do not jerk or bounce the bar. The movement should be controlled and symmetrical.
6. Take Your Walkout Steps: Take 1-3 small, controlled steps backward to clear the rack. Aim for efficiency:
   • Step 1: One foot back (e.g., right foot).
   • Step 2: Other foot back, squaring up your stance (e.g., left foot aligns with right).
   • Step 3 (Optional): Adjust one foot slightly for your final squat stance. Keep your eyes focused straight ahead or slightly down, maintaining a stable posture.
7. Stabilize and Prepare to Squat: Once you're clear of the rack and in your squat stance, take a moment to re-brace if necessary, feel the weight, and ensure you are perfectly balanced and ready to initiate your first squat repetition.

Common Unracking Mistakes to Avoid

• Bar Too High/Low: Setting the bar too high forces you to go on your toes or half-squat, leading to instability. Too low forces a full squat to unrack, wasting energy.
• Excessive Steps: Taking too many steps backward during the walkout wastes energy, increases instability, and can throw off your balance before you even start the squat.
• Lack of Bracing: Failing to properly brace your core before unracking leaves your spine vulnerable to injury and makes the bar feel heavier and less stable.
• Uneven Unrack: Pushing off with one leg more than the other, or having an uneven grip, can cause the bar to tilt, leading to an unstable and potentially dangerous start.
• Rushing the Process: Speeding through the unrack can lead to sloppy technique and an increased risk of error. Take your time to set up correctly.

Safety Considerations

Always prioritize safety. When working with heavy loads:

• Spotters: If training with significant weight, utilize reliable spotters or safety pins within a power rack.
• Rack Safety Pins: Always set the safety pins in a power rack to a height that will catch the bar if you fail a rep.
• Know Your Limits: Never attempt to unrack a weight you are not confident you can lift safely.

By mastering the unrack, you not only enhance your performance but also significantly reduce the risk of injury, laying a strong foundation for every successful squat.