squat like a pro, 6 common squat mistakes to avoid

Squat exercise is a compound movement, that uses multi-joint movements (hip joint and knees joints).


Squat workout considers the master of exercises because it uses all body muscles during squat exercise.
There are three exercises for improving strength, Squat exercise is one of them, in addition to Deadlift and Barbell bench press.

HOW TO SQUAT:

Before starting squatting, you may need to warm up with no weight barbell and make sure your squat form is like a PRO to increase your weight.


While your squatting form is good form, you are ready for the working sets.

Squat form,

1. First, make your head and shoulder back, neutral straight spine.

2. Breath in and make your core and back tight,

3. When lowering, make your head and shoulder back, raise your chest.

4. Squat down, keep looking straight at the wall, not up or down.

5. Make the knees in the line with your feet, not in or more out.

NOTE: lowering is at the hip joint.

6. Squat till the hip joint becomes lower than the knee joint (that makes the thighs parallel to the ground). if it is up parallel, the squat will be a partial one.

7. Make sure at the low position, your knees are at the line with your toes.

8. That is cool for descending, now for standing back up,

9. Still, make your body tight(core and back), breath out and stand up with your heels.

10. Squeeze your butt at the top to make sure your glutes are working.

SQUAT MISTAKES:

1.  Rounding your back
During the squat, your back must be tight and natural straight, and any rounding in your back may cause injuries in upper or lower back, so be careful with heavier weights.
2.  Half squat
some say that half squat is safer than full squat on your knees.(NOT TRUE)
but if your knees are in right position, the injury is far away from you, half squat is not with all benefits on your leg muscles like the full squat.
3.  looking away up

your head must be looking straight, not up or down, because that may cause neck injury.
4.  inward knees
your knees must be in the line with your toes, inward knees will cause serious injury in the knee joint, and that will prevent you to squat for a long time.
5.  breathing through squatting

squat movement must be done with a tight core and tight back.
with breathing during squatting, that will lose your tightness and make lifting the weight too difficult, and that may make rounding your back.
6.  lift your heels during descending

lifting your heels during descending makes the weight forward at your toes, and that make lifting the weight more difficult.

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