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The barbell squat is one of the best exercises you can perform for lower body strength.

But it’s more technical to perform compared to most exercises.

And when an exercise is more technical there can be more mistakes made when it’s executed.

So in this article I’ll provide you with the 5 biggest squat mistakes and I’ll give you tips on what you can do to avoid making these mistakes.

1. Rounding Your Back

Throughout the barbell squat it’s extremely important that you keep your back in a neutral ( straight ) position.

Because if your lower back rounds under load, there’s a higher chance you’ll end up with a slipped disc.

Whereas if your lower back is in a tight and rigid position and doesn’t flex/ round under load.

All of the force will be balanced around your intervertebral discs resulting in a more efficient and safer exercise.

When performing the squat it’s extremely important that your hips and shoulders rise at the same time. This will ensure that you’re not rounding your back.

2. Letting Your Knees Cave In

Letting your knees cave in while squatting can result in chronic injuries of the patellar tendons and surrounding tissues.

The good news is that, this mistake like the previous one is easily fixed.

You need to make sure that when you perform the squat you think about keeping your knees out.

Also a good stretch that you can do to practice what it feels like to have your knees in proper alignment is described below.

• Stand up and use a stance where your heels are at about shoulder width apart with your toes pointing slightly out.

• Squat all the way down to the bottom postion of the squat and push your elbows against your knees.

• Hold this bottom position of the squat, with your elbows pushing out against your knees so your knees are in line with your toes.

• Make sure you hold this stretch for 30 seconds and perform it for 3 sets on the days you don’t squat at the gym.

3. Performing Quarter Squats

When you barbell squat, the lower you go with correct form, the more musculature you work and the more effective the exercise becomes.

It’s okay if you can’t squat all the way down ass to grass.

But at least squat to parallel. This means that you should squat low enough for the top of your thighs to be parallel with the floor.

If you squat any higher than parallel, the squat becomes less effective.

If you have difficulty getting in a deep squat position, practice the stretch I mentioned in mistake number 2.

4.Wearing The Wrong Footwear

Wearing the wrong footwear can have a big impact on how you perform the squat.

When you perform the barbell squat it’s very important that you squat with shoes that have a solid base.

My favourite type of shoes for squatting are powerlifting shoes.

You definitely don’t want to be squatting in running shoes or trainers.

Because these types of shoes have a soft cushioned base.

Which results in excessive movement when squatting.

Powerlifting shoes help you squat from a sturdy supportive base.

Squatting in running shoes or trainers is like squatting on pillows.

5. Breathing Incorrectly

Breathing incorrectly will make squatting very uncomfortable and dangerous when you’re lifting heavy weights.

It’s extremely important that before you squat you take a big breath and hold it.

This helps keep your whole body tight and it will stop your back from rounding under heavy loads.

Here’s a trick to help you take a big breath and hold it:

Once you take a big breath, put your tongue in the roof of your mouth.

This will help you keep tight throughout the squat movement.

The Bottom Line On The Biggest Mistakes When Performing The Squat

As long as you stay tight, keep your knees out, squat deeply (without your back rounding) and wear the correct footwear. Performing the squat should be relatively easy to do.

Performed with heavy weights, squats are extremely tough. Although it’s one of the best exercises you can do.

Below is a great video on how to perform the barbell back squat.