Strength Training · Powerlifting
Monolift Back Squat
The monolift back squat is a barbell squat started from retracting hooks, so you do not walk the weight out. It trains your thighs and hips while your trunk supports the load.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Position yourself beneath the bar with it resting across your upper back, held firmly in both hands.
- Set your feet in your squat stance with your toes turned slightly outward.
- Stand straight up to lift the bar off the hooks without stepping.
- Hold still until the operator has fully retracted the hooks.
- Lower your hips by bending your knees to the deepest position you can control.
- Push through the floor to return to standing.
- At the end of your set, hold still while the operator returns the hooks beneath the bar.
- Lower the bar into both hooks on the operator’s signal.
Form cues
- Brace your trunk before each descent.
- Keep your knees tracking over your toes.
- Keep your whole foot planted.
Common mistakes
- Forcing an extra-wide stanceChoose a stance that lets you reach your intended depth without hip discomfort or losing balance.
- Hips rising before your chestReduce the load until your hips and chest rise together.
- Dropping into the bottomSlow your descent enough to reverse direction without collapsing or bouncing uncontrollably.
Safety
A failed squat under a heavy bar can cause serious crushing injuries without effective safeties and spotters. Poor hook timing can destabilize the bar, while fatigue and loss of trunk control increase back strain.
- Use a trained monolift operator and spotters with agreed release, rerack, and failed-rep commands.
- Set the hooks below standing bar height and safety straps just below your lowest bar position; test both with an empty bar.
- Secure the plates with collars before lifting.
- Practice the full release and rerack sequence with an empty bar before adding weight.
If you cannot squat without back, hip, or knee pain, choose a lighter squat variation and seek advice from a physiotherapist before loading this movement.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar
- Knee Sleeves (optional)
- Lifting Belt (optional)
- Monolift
- Powerlifting Barbell
- Weight Plate
Sets and reps
- Sets
- 3–4
- Target
- 4–6 reps
- Rest
- 3 min
Start with a load that leaves about two controlled repetitions in reserve.