Squats are one of the most important and challenging exercises in the world of iron sports. This is why beginners should learn the most common mistakes they make in this basic exercise. At first glance, it may seem that you don't need to have supernatural knowledge to perform squats: sit-stand, sit-stand … However, an incorrect technical approach can lead to unpleasant consequences and injuries.
Read our article on the classic squat technique
Common Barbell Squat Mistakes
1. Incorrect grip
Almost all beginners make a couple of typical mistakes - using an overly wide or narrow grip on the bar. In the first case, the entire load goes from the back to the quadriceps and does not allow the bar to be fully controlled, in the second, the back muscles are involved in the work (lift grip) and harmful tension is created in the elbow joints. An average grip about 20 cm wider than the shoulders will allow the bar to remain in the correct stationary position throughout the entire set, because it is the strongest and most reliable. The bar should be held with the whole brush, not just fingers.
2. Incorrect bar position
Positioning the bar too high on the trapezoid is also one of the most common mistakes. In this position, the bar is easier to hold, it is controllable and does not put pressure on your hands. However, when performing an exercise with a significant load, the athlete's neck begins to hurt. But this is not yet the most unpleasant consequence. With a high barbell position, the trajectory of the squats "goes" into involuntary forward bends and a lot of energy is spent on stabilizing the imbalance.
3. Extra steps
Many athletes take unnecessary steps from the barbell racks to return to the starting position. They argue that they are afraid of touching the racks when lifting. It is necessary to perform the very minimum of unnecessary movements: learn to take the starting position from 1 - 2 steps so as not to expend excess energy.
4. Position of the legs
For a correct stance, your feet should be placed slightly wider than your shoulders. In powerlifting, athletes are encouraged to use the stance even wider to reduce the trattoria of the lift. The wider the stance of the legs, the more you need to turn the toes to the sides, and with them the knees.
5. Head position
- Lowering the head down automatically rounds the back, which tenses under the weight of the bar.
- Throwing the head up will negatively affect the position of the whole body: it will disrupt the position of the back, deflections in the lower back, and will negatively affect balance and biomechanics.
- Turning the head to the sides threatens with imbalance and loss of trajectory, because this will cause a slight tilt of the neck.
The most correct squatting technique is performed when the head looks straight ahead throughout the entire set.
6. Rapid lowering
Some beginners believe that the faster they squat, the easier they will "spring" at the lowest point from their own lower leg. However, such a trick will not only not help to slip through the critical lifting point by inertia, but will also lead to knee problems. Lowering must be done smoothly and under control, while maintaining the strength to rise.
7. Bend forward when squatting
Excessive tilting of the body will negatively affect posture, and in some cases can lead to a fall. The reasons for this error: lack of flexibility in the "ankles", high position of the barbell on the neck, improper form of execution. With weak muscles in the lower back, you need to do strengthening exercises for the lumbar spine (hyperextension, bends "good morning"). If the Achilles tendon is not flexible enough, pancakes are placed under the heels for some time.
8. Movement of the knees
Squat - exercises for the hips and buttocks, respectively, when performing squats, these parts of the body should be in the lead, and not the knees. Draw a straight vertical line from the toes and do not allow the knees to go behind it. To minimize unnecessary extension of the lower leg forward, a stronger extension of the thighs backward with a load on the heels will help.
9. Bringing or spreading the knees when lifting
Uneven development of the adductor and abductor muscles of the thigh is the reason for the information or dilution of the knees at the time of lifting. Knowing this weakness, the athlete should always focus on squatting technique. The imbalance of forces between the lagging muscles will disappear over time if they are gradually strengthened.
10. Excessive lifting of the hips
Do not raise your pelvis too quickly when standing up. In order not to fall forward, the upward movement of the pelvis and trunk must occur simultaneously.
11. Squats in partial amplitude
Depth squats are divided into two types:
- lifter deep gray hair;
- bodybuilding semi-squats with a pelvis above knee level.
For maximum hip development, squat as low as possible, at least to the point where your knees are bent 90 degrees and your hips are parallel to the floor. If you do not squat and squat until the end, the effectiveness of the training will be minimal or not at all. To improve the quality of the squat at the end of each workout, you need to stretch the hamstrings.
12. Exhaling too early
At the beginning of the squat, a deep breath is taken and, with a held breath, you need to smoothly go down (2 - 3 seconds). If you exhale at the very beginning of the lift, intra-abdominal pressure decreases, which significantly increases the severity of squeezing the weight and provokes the risk of injury to the lower back. It is correct to start the exit after overcoming the most difficult part of the ascent.
Barbell squats are a tricky exercise in the world of iron sports. Many young athletes do not have the strength to squat. This is due to ignorance or non-compliance with the rules of execution. A charge of positive energy and diligent regular training is the solution to all problems and the path to success.
Denis Borisov will tell you how to squat with a barbell in this video:
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