These Common Mistakes Are Killing Your Back Squat!

Summary

This video provides an in-depth analysis of back squat technique, highlighting common mistakes and strategies for improvement. It covers bracing, breathing, hip and knee movement, head and chest positioning, and mobility, offering actionable advice for both high-bar and low-bar squats. The coach addresses body type considerations, emphasizes minimizing joint movement before lifting, and explains how weightlifting shoes can enhance stability and depth. Practical tips include maintaining torso alignment, pushing knees forward, controlling hip ascent, and strengthening quads. By focusing on these subtle adjustments, lifters can prevent future issues, optimize performance, and safely add significant weight to their squats.

Takeaways

• 😀 Minimize the number of breaths before squatting; excessive breathing can destabilize your core at heavier loads.
• 😀 Maintain precise and efficient bracing throughout the squat; large joint movements during setup reduce brace quality.
• 😀 Avoid hip-dominant ascent; focus on driving the knees forward to keep the torso upright and prevent collapse.
• 😀 Knee valgus (nalgas) often occurs when knees drift inward and hips shoot back; consciously push knees forward and keep hips under the bar.
• 😀 Strength deficits in the quads can exacerbate knee collapse; exercises like belt squats, split squats, lunges, and quad extensions help correct this.
• 😀 Head and upper back positioning is crucial; keep the head slightly up at setup to maintain a consistent back angle.
• 😀 Even in low-bar squats, maintaining a consistent back angle and proper head position improves hip and knee mechanics.
• 😀 Prioritize ankle, hip, thoracic, and shoulder mobility to access optimal squat positions and increase strength potential.
• 😀 Weightlifting shoes improve squat depth, stability, and knee tracking for most lifters under 250 kg; introduce them gradually.
• 😀 Small technical adjustments now prevent larger problems at heavier weights; focus on what will hold under future load, not just current max.
• 😀 Monitor recurring trends in common mistakes across lifters, such as excessive breathing, hip dominance, and head position, to anticipate and correct issues.
• 😀 Efficient setup before the squat (head, chest, knees, hips) increases the likelihood of hitting consistent, high-quality reps.

Q & A

Why is minimizing the number of breaths before squatting important?

Minimizing breaths ensures that the core and back positions are maintained efficiently. Repeated or disorganized breathing can disrupt the brace, causing loss of tightness and stability, especially under heavier weights.

What role do hips play in the ascent of a squat for long-legged lifters?

For long-legged lifters, the hips often dominate the ascent, causing the torso to incline forward. This can make it harder to finish the squat efficiently and may lead to instability at heavier weights.

How can knee valgus (collapse) be addressed in male lifters?

Knee valgus in male lifters is often a technique issue rather than a strength or mobility problem. Focusing on pushing the knees forward and keeping the hips aligned helps prevent excessive inward knee drift.

Why are weightlifting shoes recommended for most lifters?

Weightlifting shoes provide a more stable base, allow deeper squat positions, improve knee tracking, and reduce torso incline. Beginners benefit significantly, while advanced lifters with high squat experience may sometimes squat barefoot.

How does head position affect squat mechanics?

Head position influences thoracic extension and torso angle. A forward or downward head can cause upper back flexion and hips moving back, while keeping the head up helps maintain consistent back and hip positioning throughout the squat.

What corrective exercises can help address quad weakness affecting squat performance?

Exercises like belt squats, split squats, lunges, quad extensions, and slower tempo squats can strengthen the quads, helping to control knee tracking and improve overall squat stability and performance.

Why is mobility important for squat performance?

Good mobility in the hips, ankles, thoracic spine, and shoulders allows lifters to access optimal squat positions. Without sufficient mobility, even strong lifters may struggle to maintain proper form and depth.

What is the recommended approach to adjusting to weightlifting shoes?

Lifters should gradually increase load while wearing new weightlifting shoes to allow the body to adapt to the new range of motion. Sudden heavy lifts can cause short-term soreness in knees, hips, or ankles.

How can lifters prevent hips from dominating the squat ascent?

Focus on driving the knees forward while keeping the hips aligned. This coordination helps maintain a stable torso angle and prevents excessive backward hip movement during the ascent.

What are the key differences between high bar and low bar squat mechanics highlighted in the video?

High bar squats require consistent torso angle and minimal hip dominance, while low bar squats may tolerate slight hip movement but still benefit from knees-forward positioning and maintaining a stable upper back. Head position is slightly more critical in low bar squats to maintain balance.

Why is careful load management emphasized when improving squat technique?

Load management ensures that new techniques, footwear, or mobility adjustments can be adapted safely. Gradually increasing weight prevents injury and allows the lifter to maintain proper mechanics as the load increases.

What common trend did the coach observe among multiple lifters?

Many lifters repeat similar technical mistakes, such as improper bracing, head movement, hip dominance, or knee valgus. Small adjustments in these areas can significantly improve squat performance, especially under heavier weights.