Chances are you’ve heard that the squat is the king of all exercises. Why is it that a seemingly simple move has been around for decades and continues to be at the top of every serious weight lifter’s list?
The squat is a compound movement that activates a large number of muscle groups in the body. When used correctly, the squat results in fat loss, muscle building, and total body strength increases. Unfortunately, the squat is also one of the most common exercises performed incorrectly.
Let’s take a look at the top 4 mistakes that you may be making when you squat and how you can correct them.
Common Mistake #1: You aren’t activating your abs
While the squat focuses primarily on the quadriceps, hamstrings, glutes, and calves, your abdominals also play an important role. Most people are so concerned with their legs that they fail to secure proper form before they begin.
Even before you lift the bar off the rack, you need to brace your abs. Here’s how:
Common Mistake #2: You are pressing with your toes
You’ve seen the squat performed time and time again and yet it’s the little things that you may not notice. As you are dropping your hips down, what do you think your feet are doing to secure the movement?
Most people naturally move to push off the group with their toes. This places your form at risk and doesn’t fully activate the primary movers.
Here’s what you should do:
Common Mistake #3: You are rounding your back
This mistake can cost you more than a good workout. Rounding your back dramatically increases your risk for injury. If you are one of many people who round the back during this exercise, it’s time to re-evaluate your form.
Here’s how to fix the problem:
Common Mistake #4: You are putting the bar on your neck
You see this all too often: Guys and girls putting the barbell directly on their neck. The barbell does NOT belong on your neck. This can cause serious injury, especially if you like trying to show off with heavy weight.
Here’s where the bar needs to go:
Tell Us What You Think!
Have you tried these quick fixes?
Did they improve your strength or how much muscle you have?
Do you have your own squat fixes?
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