Deep Dive
3 Cues You Need To Set A New Back Squat PR This Week
The back squat is one of the most important lifts in CrossFit.
You probably train it (or some squat variation) every week, and it's likely a regular part of your program whether you're focused on strength, performance, or athletic development.
But despite how often you may squat, there's a strong chance you're not reaching your full potential in the lift.
Many athletes approach the squat with high effort, but miss out on small technical details that can unlock real progress.
After coaching the back squat for 12+ years, I’ve found three cues that make the biggest impact on performance.
They are simple changes you can make that will help you move heavier loads, lift more confidently, and feel better in the squat..
Why Creating Tension Is Key To The Back Squat
When you're back squatting, it's easy to fall into the trap of just trying to complete the movement from bottom to top.
You might find yourself focused on surviving the lift rather than owning every phase of it.
But if you're not creating deliberate tension through your upper back, core, and feet before you descend, your body is already at a disadvantage.
A relaxed upper back allows the barbell to shift or collapse your posture.
A soft core creates instability through your trunk, leaving your spine vulnerable.
And passive feet mean your lower body can't create a solid foundation to drive force into the ground.
Your nervous system is constantly scanning for instability.
When it senses weak points in the chain, it limits your output to protect you.
That means you won't be able to lift as much weight, even if your legs are strong enough to do it.
So if you're not training with full-body tension, you're missing the key factors to help you lift more.
The Risks of Low-Tension Lifting
If you're not generating full-body tension in the squat, you’re telling your nervous system that your body isn’t ready to handle heavy load.
It also won't allow for a force transfer from the lower body to the upper body.
Think of a pasta noodle with a soft middle.
No matter how strong the ends are, it will topple over.
Similarly, when the brain senses instability in key areas like your upper back, core, or feet, it pulls back power output.
With less output in each training session, less work is done and lower gains are made long term.
A the same time, every rep you do without proper tension under heavy load becomes more dangerous.
A soft core places your spine at risk.
A collapsed upper back can shift the barbell forward into unsafe positions.
Weak foot engagement leaves your knees and hips searching for stability.
These breakdowns not only stall progress but also can create wear and tear over time, especially at higher intensities.
You may be training consistently and pushing hard, but if you miss the cues below, you’re capping your progress and increasing your injury risk.
Cue #1 – Snap The Bar Over Your Shoulders
To create a solid upper body foundation, pull your shoulder blades back and down, tuck your elbows in toward your torso, and act like you're trying to snap the barbell across your back.
This simple adjustment immediately increases upper back engagement and anchors the bar to your body.
Too often, athletes let the bar just rest passively on the traps.
If the bar shifts mid-rep, you have to fight to recover positioning, wasting energy and compromising position.
By actively locking the bar in, you're setting your upper back into a rigid structure that keeps the bar fixed in place throughout the entire lift.
When your upper back is engaged, you're building a stronger link between your torso and the barbell.
That connection improves neuromuscular coordination and makes it easier to transfer power from your legs into the ground.
Increased force at the grip and the upper back and torso will increase nervous system output and activation of the lat muscles to stabilize the spine.
Cue #2 – Fill The Belly With Air
To protect your spine and create maximal power, you need to brace your core with intention before you begin the descent.
Start by drawing your belly button in slightly toward your spine to center your trunk.
Then, take a deep breath into your belly so the midsection expands outward in all directions.
Once you've filled your belly with air, flex your abs as if you're preparing to take a punch.
This creates pressure inside your abdomen that acts like an internal weight belt.
This 360-degree brace is what supports your spine through the entire squat.
It creates stiffness from your ribcage down to your pelvis, locking your trunk into one strong unit.
Most CrossFitters either skip this step or breathe into their chest, which provides no stability where it’s needed most.
Without this pressure, the spine is exposed to shear forces, especially at the bottom of the squat when load and leverage are at their highest.
Here’s how to apply it: At the top of your squat, pause for one second.
Draw in, breathe deep into the belly, brace, then begin your descent.
Keep that pressure as you move down and don’t let it go until you’re ascending back to the top.
This controlled tension gives you a more powerful drive and keeps your spine protected through every rep.
Cue #3 – Screw the Feet In, Push the Earth Away
Before you begin the squat, screw your feet into the floor by applying slight external rotation through your hips.
Think about turning your feet out without actually moving them.
This action drives tension into the glutes and hips, helps maintain your arches, and connects your lower body to the floor.
Most athletes overlook their feet when squatting.
Passive foot pressure, flat arches, or letting the knees cave in during the descent can break your chain of stability.
When your feet aren’t active, you lose power at the base, and force gets lost through unstable joints.
Screwing the feet into the floor helps prevent this.
It locks in your lower body and keeps your knees tracking in line with your toes.
Once your stance is set, focus on pushing the earth away from you as you stand up from the bottom.
This cue shifts your mindset.
You’re not lifting the barbell.
You’re driving your body into the ground and letting that force bring the bar up.
It’s a subtle but powerful shift in intent that encourages full leg drive and better force application.
Wrapping Up On These Cues
These three cues aren't squatting hacks, they’re essential foundations that many CrossFit athletes never fully master.
If you're serious about hitting a new back squat PR, start by choosing just one cue and applying it with focus in your next training session.
Begin to practice them even at lighter loads and hold on to them with heavier ones.
With consistent practice, these tension-building habits will become automatic.
Build those into your squat now, and you'll lift heavier, safer, and more confidently in every session that follows.
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