Squats are one of the most effective exercises, but it's essential to perform them correctly. Otherwise, they can become one of the most painful movements. Before starting your squat routine, make sure you avoid these six common mistakes:
1. Knees Caving In
Commonly seen in women and beginners.
Hazard: Increases the risk of injury such as ligament and meniscus damage.
Cause: Wide pelvis and weak abductor muscles.
Solution Strategy: Strengthen the abductor muscles (a feasible approach).
Training Methods: Hip abduction exercises, crab walk with a resistance band.
2. Not Going Deep Enough
Frequently seen in people who struggle to go down.
Hazard: Not enough stimulation for the glutes.
Cause: Lack of flexibility or coordination, or psychological barriers.
Solution Strategy: Target weak areas with specific exercises; consult a psychologist if needed.
Training Methods: Stretching, toe-touch exercises.
3. Arching the Back
Common among those with poor back strength.
Hazard: Increased risk of lower back injury.
Cause: Weak back muscles.
Solution Strategy: Strengthen back muscles and maintain a neutral spine.
Training Method: Dumbbell deadlifts (straight leg or bent leg).
4. Not Varying the Stance Width
Common among many people, including myself.
Hazard: No new muscle stimulation.
Cause: Lack of awareness and laziness.
Solution Strategy: Be more conscious and diligent.
Training Method: Practice with narrow, mid, and wide stances.
5. Using Too Light Weight
Common among skinny individuals and women.
Hazard: Wasting time without progress.
Cause: Fear of lifting heavier weights.
Solution Strategy: Gradually increase weight.
Training Method: Use heavier dumbbells or barbells, focusing on proper form.
6. Forcing the Knees to Stay Behind the Toes
Common among people who believe "knees should not exceed the toes."
Hazard: Increased pressure on hips and spine, raising injury risk.
Cause: Misconceptions from unreliable sources.
Solution Strategy: Allow knees to move forward naturally.
Training Method: Start by pushing the hips back and practicing "Good Mornings" to improve form.
By avoiding these mistakes, you can maximize the benefits of squats while minimizing the risk of injury. Remember, consistency and proper technique are key to success. Whether you're a beginner or an experienced athlete, always focus on form, gradually increase intensity, and listen to your body. With time and dedication, you'll see great results from your squat routine.
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