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What is Walkout?
Walkout is the part of a barbell back squat that happens between unracking the bar and starting the first descent: standing the weight up out of the rack, then walking backward into a squat stance. It sounds simple, but a sloppy walkout can waste tightness, cost confidence, and even contribute to a missed lift before a single rep happens — which is why competitive squatters rehearse it as carefully as the squat itself. Equipment that removes the walkout entirely, a monolift that pivots away from the lifter rather than requiring steps back, exists specifically because federations recognize how much fatigue and risk a bad walkout can add.
How it works
The walkout works by transferring a heavy, supramaximal load from a stable rack position to a controlled, balanced stance without losing spinal bracing along the way. Because every step is an opportunity to lose the tightness built during unracking, the standard technique minimizes steps: a drag step straight back with one foot, an angled step back and out with the other to roughly stance width, then a short corrective jab step to square up — ideally two steps, with a third used only to fine-tune width. Fewer, more deliberate steps mean less time under a heavy bar before the working portion of the lift even starts.
How to apply it
- Set grip and back tightness first: Get hand position, upper-back tightness, and a big breath organized under the bar before unracking — don't try to fix this while walking.
- Drag step straight back: The first step should be a short, straight step directly backward with one foot, keeping the bar path vertical.
- Angle the second step to width: The second step, opposite foot, goes back and slightly out, landing close to the target stance width.
- Use a short jab step only if needed: A small third step with the first foot squares up the stance — the goal is needing it as rarely as possible.
Worked example
Say a lifter takes 5-6 shuffling steps to get set before every squat. Here's a simple walkout drill a coach might use to clean it up over a few sessions.
| Session | Drill | Goal |
|---|---|---|
| 1 | Unrack an empty bar, practice the 2-3 step pattern 10 times | Groove the drag-step / angle-step / jab-step pattern without load |
| 2-3 | Walkout with 60-70% of working weight, count steps out loud | Build the pattern under real but sub-maximal load |
| 4+ | Full working sets, walkout limited to 2-3 steps | Confirm the pattern holds under heavy, fatiguing weight |
A consistent, rehearsed walkout is one of the simplest ways to save energy for the actual squat, especially on a heavy single.
Walkout vs monolift
| Traditional rack walkout | Monolift | |
|---|---|---|
| Steps required | 2-3 steps backward and into stance | None — the rack arms pivot away from the lifter |
| Fatigue cost | Some tightness and energy spent carrying the bar back | Minimal — the bar barely moves before the descent |
| Availability | Every gym and federation | Only at meets/gyms with the specific equipment |
Training a clean, minimal-step walkout matters most for lifters who won't have a monolift on meet day.
Common misconceptions
- "More steps means you're being more careful." Extra steps mostly waste tightness and confidence — the goal is the fewest steps that reliably reach a square, balanced stance, usually 2 with a 3rd only for correction.
- "The walkout doesn't matter, it's just getting to position." A poor walkout can loosen bracing, shift the bar off the intended back position, and add fatigue before the working reps start, any of which can turn a makeable squat into a miss.
- "You should walk out the same way regardless of the weight." The pattern should be automatic every time, but how tight and deliberate you are about it matters far more on a heavy meet-day single than on a light warm-up set.
Related terms
Walkout FAQ
What is a walkout in squatting?
A walkout is unracking a loaded barbell squat and stepping backward into your working stance before descending. It's the setup phase between taking the bar out of the rack and the first rep.
How many steps should a squat walkout take?
Most coaches recommend 2 steps, with a 3rd allowed only as a small corrective adjustment. Taking more than 3 steps usually wastes tightness and energy before the actual squat begins.
Why do lifters practice their walkout?
A rehearsed walkout preserves the bracing and back tightness built during unracking, reduces fatigue before the working reps, and builds confidence, especially under a heavy, meet-day single.
What is a monolift and how is it different from a walkout?
A monolift is squat equipment whose arms pivot away from the lifter after unracking, removing the need to walk backward at all. A traditional rack always requires a walkout of 2-3 steps.
Can a bad walkout cause a missed squat?
Yes. Losing tightness, drifting off your intended bar position, or wasting energy during a sloppy walkout can all turn an otherwise makeable squat into a missed attempt.
References
- Want Rock-Solid Squats? Here's How to Nail Your Walk Out. BarBend
- The Squat Walkout. Power Rack Strength
- Powerlifting. Wikipedia (monolift / equipment overview)
- IPF Technical Rules Book 2023 (squat commands and equipment rules). International Powerlifting Federation
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