1.Squatting too heavy
In every gym there are at least a few guys who perform knee bends and call them real squats. This is wrong and the only thing that you will get in the end is knee pain while failing to develop your quadriceps. It’s better to squat with less weight and do full range of motion squats than fuck around with big weights and do 1/4 reps.
2.Squatting without competent spotters or a power rack/squat cage
The squat is a dangerous exercise and absolutely requires competent spotters or a power cage in order to be done safely. Far too many people, however, love to squat on their own. It’s advisable to avoid solo squatting without a power rack for the reasons seen in the video below:
3.Squatting in front of a mirror
Squatting in front of a mirror is distractive and counter-productive. You need to develop body awareness when you squat and learn once and for all that looking yourself in the mirror does not mean that your form is actually good. Have you ever seen a sprinter who looks himself in them mirror to check whether his form is good or bad?
4.Squatting after deadlifts
One of the worst things you can do for your back is to squat after deadlifts. The deadlift fatigues the lower back tremendously and going for heavy squats afterwards is not a good idea. It’s better to save that back strength for your squats. There’s a reason why the deadlift is done last in powerlifting competitions.
5.Squatting with running shoes
Squatting with running shoes is absolutely a big issue when it comes to stability. You want stable shoes that allow you to build solid connection with the ground. Shifting from left to right is dangerous for your knees and ankles. Of course, similar instability has also affect on the spine. If you want to know more about which shoes are better for squatting, consult this article.
6.Squatting with the knees and toes pointing in different directions
People often disrespect basic bio-mechanics and squat with the knees and toes pointing in different directions. This is the fastest way to tear some knee ligaments. The strain on the knee joint when you do similar moves is super high. There’s no need to be a part of your doctor’s schedule once again.
7.Squatting with the ‘pussy pad’
There are many gym offering a special squat bar which comes with some form of cushioning which people rightfully describe as the ‘pussy pad’. Don’t use it in order to make the bar more secure on your back. Also, by using the ‘pussy pad’ you are essentially elevating the bar and increasing the back lever. As a result there’s more stress on the lower back. If you need some cushioning just wear two T-shirt when you squat. Make sure the T-shirts are not made out of artificial material promoting sliding.
8.Squatting to failure
Squatting to failure is counter-productive and absolutely not needed for progress. Always keep a few reps in the bank. You don’t want to be teaching your body how to miss reps, but rather how to succeed. We are against training to failure.
9.Squatting without collars on the barbells
It seems that people have becomes so lazy that they don’t even want to put collars on the barbell when squatting. This is dangerous because the plates may shift a little and that’s extra stress on your whole spine. It’s wiser to use collars and squat in a power rack and with spotters.
10.Not warming up properly
The goal of warming up is to get you ready for what’s coming next. However, most people tend to do it wrong. They either do too much or too little. It’s not uncommon to see people do just a couple reps with the bar and jump to the heavy weight. Also, quite often people do the exact opposite – endless amounts of reps with each warm-up weight. As a result they end up going out of power for the so-called working sets. The formula of success calls for moderation.
11.Learning how to squat only from books
As much as we want it to be true you can’t learn how to squat properly from just books. You need videos and personal experience to achieve the perfect squat form. You can definitely do it without a coach sitting next to you, but just reading about proper form ain’t gonna cut it.
12.Squatting without proper hip drive
Learning how to use your hips when you squat is essential. That way you protect your knees by activating your hamstrings and lift more weight in the end of the day. If you need more information on this topic, consult this article.