In May 2025, strength coach and champion powerlifter Panagiotis “Pana” Tarinidis dove into the science and strategy of the technically demanding squat.
With a personal best of 265 kilograms (585 pounds) — nearly four times his body weight — Tarindis explained how to overcome poor form, low confidence, and technical inefficiencies that kept his squat average, using three methods:
Panagiotis Tarinidis’ 3 Squat Tips
- Brace the core before unracking
- Keep the bar over midfoot
- Push up, not forward
[Related: 2025 IPF World Bench Press Championships Results]
1. Strong Unrack
Why does unracking for squats feel like you’re being crushed? While the weight could be too heavy, sometimes it’s a poor strategy. Tarindis stressed unracking with precision and bracing before unracking.
Engaging the core increases intra-abdominal pressure and stabilizes the spine to optimize leverage and prevent power leaks.
You’re making the bar feel 10 times lighter on your back.
—Panagiotis Tarindis
Bracing is part of a good pre-lift mental routine, which can help strength performance.
2. Bar Over Midfoot
Keep the bar over midfoot throughout the lift.
—Panagiotis Tarindis
If the bar shifts forward or backward, it compromises balance and safety. Tarindis recommends standing on small weight plates under the foot’s midpoint. Imprint the correct vertical bar path, as supported by proprioceptive training literature. (1)
Experience how it feels to follow this imaginary line.
—Panagiotis Tarindis
3. Push Up, Not Forward
A common squat fail is driving the bar forward rather than upward.
Instead of pushing forward, fight the bar…always push up.
—Panagiotis Tarindis
Analyzing elite squatter and powerlifting champion Prescillia Bavoil, who squatted 225 kilograms (496 pounds) in competition in the 69KG weight class, “elbow drive,” which entails pushing elbows down, instead of cueing chest up can help maintain vertical force against gravity.
If you only push 80% of that strength upwards…you’re only driving 160 kilos,” Tarindis aid, highlighting a significant 40-kilogram loss from a theoretical 200-kilogram lift.
Bonus Tip: Avoid Over-Cueing the Chest
Lifting the chest is discouraged, as it can lead to an anterior pelvic tilt and lower back stress. Instead, stack the rib cage over the pelvis for a neutral spine.
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- How Russel Orhii Progresses His Bench Press During 2025 Sheffield Powerlifting Championships Prep
- Amanda Lawrence (84KG) Deadlifts 250-Kilogram PR During Sheffield Championships Prep
Featured image: @thepanash on Instagram
