6 Common Squatting Mistakes.

No comprehensive leg routine is complete without the powerful compound exercise known as squats. Squats are performed a number of ways – with dumbbells, bodyweight, kettlebells, resistance bands, etc. – but most often with a barbell.

While barbell squats are a great exercise that can yield excellent results, there are a number of common squatting mistakes that I’d like to highlight.

  1. Resting the barbell on your neck. If your neck hurts from squats, you’re probably resting the bar on your neck instead of upper back. Resting the bar on your upper back allows you to squat greater amounts of weight and avoid injury.
  2. Not squatting all the way. While performing a partial squat is a great way to get acclimated and build confidence, it’s best to end each squat in a thigh position that is parallel to the floor. If you don’t complete a full squat, you’ll be cutting your results short.
  3. Checking your form in a side mirror. Want to know if your thighs are parallel to the floor when squatting? You can’t tell from a front-facing mirror – and twisting your neck to view a side mirror is dangerous. Instead, ask someone to monitor your form.
  4. Uneven loading. Distracted and chatty lifters sometimes load an uneven amount of weight (i.e., 75 pounds on one side of the barbell and 85 on the other). Obviously, this could result in injury. Pay attention and stay focused!
  5. Unracking in a lunge. When going into your first squat, don’t unrack the barbell in a lunge position. Doing so puts more strain on your front leg and wastes energy. Instead, unrack the barbell with both feet directly under the bar.
  6. Not staying in alignment. It’s wise to keep your knees directly over your feet when squatting. In fact, I like to see the tips of my shoes poking out above my knees when looking down at the ground. Many people have a tendency to buckle their knees inward or slide them too far forward – which can result in undue stress or knee pain.

As you incorporate squats into your routine, enjoy maximized results by avoiding these common mistakes.

About Davey Wavey

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  1. All bodies are different. Some people are “taller” from the waist down and some from the waist up. Also, some lifters are young, some older. So NOT EVERYONE is going to get their thighs parallel with the floor. And that’s okay. Just go as deep as you can.

    Some people find it helpful to a small plate under each heel.

  2. It is also important to mention that one should keep their abs and lats tight when performing a barbell squat. This will assist with upper body and hip stability while performing the exercise. Sometimes I even like to do some light lat pull-downs to warm them up before doing squats.

  3. magnificent points altogether, you simply received a new reader.

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