20 Squat Mistakes

[BendtheBar]

From the elitefts? Twitter Chat: Twenty Squat Mistakes

Squat Mistake #1 – thinking it’s not technical and simple.

Squat Mistake #2 – not setting up TIGHT from head to toe.

Squat Mistake #3 – not arching the bar out of the rack.

Squat Mistake #4 – not starting with an arch and ass back.

Squat Mistake #5 – pulling air into your chest and not your belly.

Squat Mistake #6 – looking up instead of driving head and traps into the bar.

Squat Mistake #7 – not spreading the floor and pushing your knees out.

Squat Mistake #8 – sitting down instead of back.

Squat Mistake #9 – moving hips first out of the hole. The head and chest must move back first.

Squat Mistake #10 – not using compensatory acceleration on the concentric phase.

Squat Mistake #11 – looking down when the lift gets hard. When it gets hard, drive head into the bar.



Squat Mistake #12 – not using a box squat in one form or another.

Squat Mistake #13 – not squatting with people stronger than you.

Squat Mistake #14 – thinking there is a huge difference between squat training for raw vs. geared.

Squat Mistake #15 – not having an honest person watching your depth.

Squat Mistake #16 – slacking on training your core.

Squat Mistake #17 – being a pussy that is scared of big weights.

Squat Mistake #18 – not rotating bars – this can allow for same volume and intensity with a reduction in workload.

Squat Mistake #19 - thinking you know it all when you don’t know “squat.”

Squat Mistake #20 – technique is CRITICAL!!! This is how we get beginner – advanced lifters break PRs in 1.5 hours of seminar coaching.

[BendtheBar]

I disagree with a few. I think a few need caveats so that younger lifters don't misuse the advice.

What say you?

[SeventySeven]

I don't train my core consistently. I know you never use a box and you are a rare breed BtB.
What the crap is bar rotating?

[Hunterace]

He's got a box, I saw it !

[BendtheBar]

Originally Posted by SeventySeven

I don't train my core consistently. I know you never use a box and you are a rare breed BtB.

Nah not so rare. I know Elite and Westside have a strong presence, but there are a lot of strong squatters who never box squat.

What the crap is bar rotating?

Westsidian lift variation.

[leefarley]

btb which ones do you disagree with ?

[markievicz]

Originally Posted by Hunterace

He's got a box, I saw it !

isnt that just his resting seat between sets??

[Hunterace]

Probably a duel propose box

[BendtheBar]

This point is misused a lot:

Squat Mistake #4 – not starting with an arch and ass back.

I see a lot of bubble butt squatting with the ass so far back that the squatter almost good mornings the squat from the start.

Make sure you aren't trying to hyperextend your lower back, or sticking that rump so far back that you turn your squat into a good morning.

[BendtheBar]

Originally Posted by Hunterace

He's got a box, I saw it !

I do, and I have used it.

They have value. But if you hold a gun to my head I'll tell you I don't think most raw lifters really need them. But with all things I encourage people to try for themselves. Everyone is different.