Common mistakes of barbell squats
1. Wrong foot posture
If the distance between the feet is too narrow, it will be difficult for the hamstrings and gluteus maximus to assist the quadriceps in the correct way. If the feet are placed too wide, the opposite will happen.
2. Lift the heel off the ground
Failure to relax the calf muscles is the main reason for this wrong posture. Although a plank under the heel will help you, you should still exercise the flexibility of your legs to solve this problem.
3. Knee forward
Do not move your knees forward when using a barbell for squats. Just imagine, if you are carrying a heavy barbell and your knees have passed your toes forward, the pressure on the knee joints will be huge. of. Practice squats on a box, bench or chair so that you can learn how to control your hips in a back position.
4. The squat is not low enough
Doing so will hinder the full development of the thigh. In the squat, in order to obtain a large exercise effect, you should at least squat to a parallel position or go down again. The squat is not a half squat, let alone a shallow squat.
5. Leaning forward too much during the descent
This shows that your lower back is relatively weak. It is recommended to use barbell curls and dorsiflexion and extension exercises to strengthen your lower back.
6. Incorrect barbell position
If you place a barbell on a position where the trapezius muscle is too high, it will put too much pressure on the lower back and raise your center of gravity. If the barbell is placed too low, it will cause the body to lean forward too much.
7. Knee joint locked
Knee joint lockup is a problem that many people will ignore, because it is a very small problem, which causes many people to not pay attention. It is often such small details that erode you like a chronic disease and bring you to your body. On the injury. Knee locks cause the entire weight to be concentrated on the bones, and the pressure can be imagined, so you must remember that when you squat up, the knees are slightly bent and cannot be locked.
8. Knee joints relax
Many people inadvertently get discouraged when squatting, and the knee joint loses the rhythm of tension and force. This is undoubtedly fatal. The heavy load will directly impact the knee joint. Remember, the knee joint needs to be maintained at all times. Tension cannot be relaxed.
9. Wrong head posture
Focus your attention directly in front. If you look too high, it is easy to lose your balance. If you look too low, you will bend your back.
10. Wrong way of breathing
No matter which expert tells you, when doing heavy-duty squats, you need to inhale during the descending process and exhale during the ascent process. In fact, this is not a good breathing habit.
must first inhale, hold the breath during the descending process, then rise the body, and then exhale after reaching the high point. Keeping the lungs full can increase the pressure in the chest and abdominal cavity, provide support for the spine, and allow you to exert greater strength.
