Common mistakes made when squatting

Common mistakes made when squatting

 

Being a cyclist there are some strength workouts that are the ruling kings in my book. One of these is the squat.  Not only does it increase your leg strength in the most functional of ways, but it’s also incredibly time effective.

Squat above parallel

So many people still squat above parallel.  Not only does it reduce the size you`ll build in your legs but it also decreases the strength, range of motion and hurt your knees.

Remember to always brace your core as you squat, and that your thighs are parallel or lower to the ground at the bottom of the squat.

Don’t collapse your knees

Never, ever, ever let your knees fall inward during a squat.  This increases stress onto your knees and can cause damage to your ligaments.

squat

Always point your knees in the same direction as your toes.  If you find your knees are collapsing still place a mini-band around them to force your legs to fight against the band.  

Lifting your heels

A common mistake in squats is lifting your heels up as you drop down.  This causes the weight to shift forward and increases the difficulty of the movement as well as stressing your knees.

Remember instead to push down into your heels. If you find this is difficult then curl your toes upwards during the squat to force you to press down on your ankles.  

Same squat

Try out multiple different types of squats to target different muscles, and avoid stagnating.

Use the safety bar

If you’re using a power rack then always use the safety bars.  Set them to just below where the barbell will reach at the bottom of the squat.  This way if you end up to tired or fatigued you can set the bar on the safety rack and exit under.