In a new video on the Athlean-X channel, strength coach Jeff Cavalier CSCS lists the most frequent mistakes people make when doing back squats and how to fix them.
First, he explains, many people start with the wrong stance and make it too narrow or too wide. However, there is an easy way to find the right posture. Lying on your back with your knees raised, lift your legs to find the largest hip flexion point with your back unrolled. When you find the sweet spot, stand with your feet aligned with your femurs.
Foot placement is another area where small adjustments can lead to major improvements. “It’s fairly generally accepted that if you rotate your foot a little outward, you’ll have more room inside your hips as you get deeper, and you’ll be able to mobilize the adductor muscles at the bottom of the squat to exert force. Please back it up, “says Cavaliere. “But if you forget to move the rest of your foot, not just your foot, you’ll have problems … you’ll have torque problems with your knees … stop worrying about your foot rotation and rotate. Knees. When you put your knees out, your legs and hips will be together. “
Another common misconception is the idea that the knee should not cross the foot during a squat. This is something that many people keep in mind. In other words, it doesn’t get as deep as possible in the movement.
In squats, it’s important to keep your chest and pelvis connected. “It’s the hardest thing at the bottom of the squat, where you tend to move your hips first and break the links,” says Cavaliere. “But doing this right leads to more efficient squats and straighter bar passes.” Many also forget to tighten their latissimus dorsi when crouching. This can cause rounded chests and cave exploration. “It maintains the lateral support needed to create that stiff torso,” he adds.
Cavaliere also has problems with people using bar padding while squatting. On the surface it is there to make the movement more comfortable, but this actually far reduces the chances of the bar sitting comfortably on the shoulders. It really just fits snugly into the last cervical spine naturally, but it doesn’t stay long and comfortable. “If you throw it away and put the bar on your back, you can find a better position without the drawbacks associated with that pad,” he says.
He further suggests incorporating complementary one-sided exercises such as Bulgarian split squats, lunges, and step-ups into your workout as a way to identify and address your physical imbalance.
Not being able to warm up enough is another common error. Just the danger is to build up your weight and get a lot of lift in a hurry before your body is ready. “If you’re looking to prepare your body to do something like squats, you have to make sure you take at least some time to prepare your body to do it. No, “says Cavaliere.
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