The wrong ways to squat

Insufficient warm-up, or even no warm-up when doing squats, will cause great harm to the body and easily cause danger. Especially heavy squats have high requirements on the heart and lungs, and it is necessary to fully warm up to allow the body to adapt. At the same time, warming up is also very important to protect the joints.


1. Insufficient warm-up, or even no warm-up.

Insufficient warm-up, or even no warm-up when doing squats, will cause great harm to the body and easily cause danger.

Especially heavy squats have high requirements on the heart and lungs, and it is necessary to fully warm up to allow the body to adapt.

At the same time, warming up is also very important to protect the joints.


2. The barbell is misplaced.

When doing barbell squats, some people will press the barbell on the spine or the bones of the shoulders. This is very wrong and very dangerous. If the weight is relatively large and the control is unstable, the consequences will be disastrous.

When many people squat, they feel that the barbell hurts their bones, and they have to put a pad on the barbell.

But as long as you observe a little, you will find that those fitness gods who squat much heavier than you almost never use mats.

With such a large weight, don't they feel pain?

It really doesn't hurt...you're hurting because your barbell is in the wrong place!

When doing high bar squats, the barbell should be placed above the trapezius muscle; when doing low bar squats, the barbell should be placed at the back of the shoulders; that is to say, the correct position for the barbell to be placed should be where the muscles gather!

It is recommended that you try more with empty bars, tighten your back, shrink your shoulder blades, and then put the barbell on the trapezius, you will find that it is much more comfortable than putting a mat.


3. Too confident to use squat rack safety bars.

Generally speaking, all kinds of squat racks are equipped with safety bars. Once you squat and cannot get up, the safety bars can protect you well from injury.

But it is very strange that when doing squats on some squat racks with safety bars, people often ignore the safety bars, either do not put the safety bars on, or run directly outside the squat racks to do squats.

Please remember that fitness safety comes first. Even if you feel that the weight is within your controllable range, various accidents or mistakes are prone to occur, so remember to use safety bars if you have them. Only with safety bars can we do our best to fight hard.


4. Knees buckle inward.

Most people make this mistake when they first start squatting.

This error is usually due to normal habits and the use of heavy weights beyond your control.

Proper squats can strengthen our leg muscles to better protect our knees, but if the knees buckle inward during squats, it will increase the burden on the knees and increase the risk of damage to the ligaments and meniscus.


5. When squatting, the back is hunchbacked and the waist is not straight.

Whether it is squats or deadlifts, we have repeatedly emphasized that the waist must be straight.

If when you do squats, you find that your waist cannot be straightened, either reduce the weight, or stop squatting!


6. The center point of the lever is wrong, and the weight distribution is uneven.

This problem is very common. Because of this mistake, the barbell will become unstable when squatting. In the end, they can't control it, and they tilt down on one side, and then fall directly.

So in order to avoid this mistake, first you have to choose the position where your hands are grasping, then the whole body should be in the center of the barbell, and finally you can find a small partner to look at it for you from behind, and ensure that the weight of the barbell is evenly distributed as much as possible.


7. Look up when squatting.

Many people make this mistake. When squatting, they look up and look up, and then feel neck pain after squatting.

Looking up when squatting, or raising your head too high, can easily cause damage to the cervical spine, and it is also easy for you to lose your balance and fall when squatting.

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