March 24, 2023 2 min read
Squats are a staple exercise in any strength and conditioning program. They are essential for building strong legs, glutes, and core muscles, as well as improving balance and coordination. Squats can be done with just your bodyweight, or with added resistance, such as a barbell, kettlebells, or dumbbells. Unfortunately, many people make mistakes when performing squats that could prevent them from seeing the best results.Shop The Collection: Barbells
One of the most common mistakes people make when doing squats is rounding their back. This happens when the person is not engaging their core muscles properly or when they are attempting to lift too much weight. When the back is rounded, it puts extra stress on the spine, which can lead to injury. To avoid this, focus on keeping a neutral spine throughout the entire range of motion and controlling the weight you are lifting.Shop The Gear: Concorde Olympic Training Barbell – 45 LB, $249.99 USD
Another mistake people make when performing squats is not going low enough. Many people stop halfway down and don’t reach the full depth of the squat. This reduces the effectiveness of the movement and limits how much muscle is recruited. To ensure you are getting the most out of each rep, focus on reaching full depth at the bottom of the squat and squeezing the glutes on the way up.Shop The Collection: Kettlebells
Knee valgus is another common mistake people make when performing squats. This occurs when the knees collapse inward during the descent of the squat. This can put unnecessary stress on the knees and hips and increase the risk of injury. To avoid this, make sure to keep your feet shoulder-width apart, press your knees outward, and drive your hips back as you descend into the squat.Shop The Gear: MAGMA 13-35 LB Cast Iron Kettlebell Set, $125.99 USD
The fourth mistake people make when doing squats is leaning too far forward. This can happen if the person is not engaging their core muscles properly or if they are trying to lift too much weight. Leaning forward shifts the weight onto the toes instead of the heels, which can lead to an increased risk of injury. To avoid this, focus on keeping your chest up and your weight on your heels throughout the entire range of motion.
The final mistake many people make when performing squats is bouncing at the bottom of the movement. This occurs when the person descends too quickly and then uses momentum to bounce back up. Not only does this reduce the effectiveness of the movement, but it also increases the risk of injury. To avoid this, focus on controlling the descent of the squat and using a slow and controlled tempo.
Squats are a great exercise for building strength and developing muscular endurance. Unfortunately, many people make mistakes when performing this exercise that can limit their results and increase their risk of injury. By avoiding these common mistakes and focusing on proper form, you can ensure you are getting the most out of each rep and staying safe in the process.