18 Jul 3 Common Squat Mistakes
There is NO “One-Size-Fits-All” Squat!
The squat is one of the most renowned yet highly critiqued exercises of all time. Opinions vary widely: Some individuals embrace it, while others loathe it. Mastery of the squat is elusive for some and effortless for others. In this blog/video, I will delve deeply into the squat, focusing on the three most common errors I observe in squatting technique.
It is crucial to acknowledge that every individual’s squat will differ. Numerous factors influence how your squat should appear, feel, and function, whether you’re an athlete, an average Joe, a powerlifter, an Olympic lifter, or a CrossFit enthusiast. These factors include biomechanics, lifting experience, goals, strengths, weaknesses, and past injuries.
Before delving into these common mistakes, I must note my extensive experience with squats. I’ve broken multiple squat world records, endured injuries attributed to squats, and rebuilt myself to achieve more world records. Additionally, I’ve coached numerous world record holders in squatting over more than 20 years. Throughout this journey, I’ve made mistakes, learned valuable lessons, and emerged more robust than ever before. You can read the full context of the ups and downs during my rebuild process in Gift of Injury.
3 Common Mistakes I See!
The first significant mistake I frequently observe in squats is improper abdominal bracing or an incorrect bracing technique. The outdated advice of “drawing in your belly button” to engage your core has been debunked and can lead to loss of power resilience and lead to back injury. Instead, focus on pushing your obliques outward laterally. Imagine bracing as if preparing to absorb a blow to the abdomen—stiffen your core by pushing it out, creating intra-abdominal pressure. This approach stabilizes the spine effectively under heavy loads and optimizes power generation while minimizing injury risk. You want to make more distance between the naval and the spine, not less, i.e., drawing your belly button.Â
The second common mistake is failing to engage the lats and pecs. While the squat primarily targets lower body strength, the role of the upper body must be considered. Properly engaging your lats and pecs significantly stabilizes your squat and maximizes force production. When squatting, it’s not just about pulling your elbows down; think of actively pulling each lat downward towards the opposite back pocket or performing an “anti-shrug” to establish the “lifter’s wedge.” This technique secures your entire core—including the often overlooked lats and pecs—enhancing overall stability and safety.
The third prevalent mistake involves squat stance width. It’s essential to avoid mimicking your favorite lifter’s stance blindly, as squat stance is highly individualized. Factors such as goals, injury history, leverages, biomechanics, joint configurations, and hip joint structure all influence your optimal squat stance. Some individuals benefit from a wide stance, while others prefer a narrow one. Experimentation, such as Prof McGill’s “hip scour,” can help determine what works best for your hip anatomy and comfort level. There is no universal right or wrong way to squat—only what is optimal or suboptimal based on your unique physique, injury history, and goals. Finding your ideal squat stance may require patience and experimentation, but it will ultimately maximize your performance and safety.
The squat takes a lifetime to master, even if it’s possible to master such a complex lift. I have yet to meet anyone claiming to have mastered the squat. And if they did, they are likely amateurs suffering akin to David Dunning and Justin Krueger and just getting started on their squat journey. For a more in-depth look at the essential cues and coaching for the squat, bench, deadlift, and programming, check out 10/20/Life – the professional’s guide to building strength!
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