A mechanical, repeatable, and systematic setup should be taught and grooved from the earliest possible time when learning a lift. Your StrongFirst Certified Instructor, coach, or training partner should ensure you execute the setup flawlessly. You should stop and reset it if the setup is not “perfect.”

Let’s take the barbell back squat, for example. Approaching the bar and setting the appropriate grip to your structure to lock the bar into position should also result in being perfectly centered on the bar once you duck under and place the bar on your back. The center of the body/spine is at the center of the bar, whether you are setting up for a low bar or high bar back squat.

But how do you know if you are centered on the bar?

All it takes is a chalk ring and a black shirt.

Take a piece of chalk and draw a chalk ring around the center of the bar. Do not be shy with chalk, and make it a heavy ring. Once the ring is drawn, go through your setup.

Place your hands/grip symmetrically where you want them and duck under the bar, placing it on your back. Bring your feet under you in a symmetrical stance and wedge yourself between your bar and body. Once wedged and loaded, stand up with the bar but do not step back at all, and after a second or two, place the bar back in the j-hooks. Then, dip down and come back behind the bar.

Have your training partner or coach check where the chalk ring is in relation to your center line. If you train alone, you could use a mirror or take your shirt off to check.