5 Common Squat Mistakes and How to Fix Them

[@SOC-ir6im]

So many people have a ‘reason’they can’t squat it’s ridiculous. I had a tumor removed from my groin (2017 stage 4 cancer) and they had to cut through the psoas and who knows what else during removal. Once I was capable of training again I had a lot of pain and mobility issues obviously and that in turn caused issues on the other side as well. Know what I did? I kept squatting! lol literally also deadlifting tho the limitations weren’t as bad there. I now have a 520lb squat and 642lb deadlift and I’m 54

[@jeffriesmovies]

By my lights those are beast numbers at any age, kudos

[@SOC-ir6im]

@@jeffriesmovies appreciate you brother! 👊🏻

[@sabertoothwallaby2937]

hi

[@SOC-ir6im]

@@jamie.777 stay weak bro

[@martystrasinger3801]

I’m 66 yo, have a completely ruptured supraspinatus tendon in my right shoulder, and had a benign tumor surgically removed from my spine at the L5-S1 junction about 1983. And I squat.

[@jeffriesmovies]

Hell yeah

[@overtonpendulum2071]

Dude your channel saved my life. I used to HATE squats. Couldn't progress, always had a sticking point in the middle of the lift, always had a leaning forward issue trying to high bar, my quads were probably the limiting factor....tried elevated heels....didn't work.....all until I started low bar. Now I progress normally, no sticking point, able to lift much more weight. Now I LOVE Squats all thanks to low bar.

[@NicholasVillalobos-zl5dw]

I keep getting adductor strains from sitting back and trying to push my knees out. I find that I have to bring in my stance a bit inside shoulder width or I get injured as weights go up. Just my own experience. I also like to rotate Squat variation utilizing SSB Squat, pause Squat, and heel elevated high Bar Squat to avoid overuse issues like I've been having. I only rotate Squat types if progress stalls for 4 or more workouts in a row. I've been feeling better with this strategy so far. Gives a change of joint angle stress and builds weak points like abs and lower back for me. I rotate all of my lifts as they stall out for several sessions and I'm not getting injured at all now. I do track every lift variation I do so I know what I did last time I did that variation. I think Louis Simmons was on to something with changing stress under heavy loads as needed and bringing up weak points. I lift 3-5 reps on all compound lifts and include heavy rowing and lots of weighted Pullups. I'm 46.

[@jeffriesmovies]

Focusing on weight over mid foot is the ultimate cue for me. If I can force my attention to stay there and trust everything else will go where it needs to, I’m usually golden.

[@jeffriesmovies]

7 years ago I got to 230lbs on the squat, barely eked out 5, felt precarious as hell, gave up barbell lifts soon after that. Picked up the barbell again 8 months ago and while progress is pretty slow, today I hit 230 again and crushed 3 sets of 5. I’m doing a lot more running every week this time around, which I think has helped my stamina. Also working in some pause squats, and, probably most important of all, bracing my core much more intensely. The volume of good advice and motivation on youtube now is really fantastic. Hope coaching is remunerative for yall and hope everyone is having a good time getting strong!!

[@jimdango123456]

The running is why your squat progress is slow. Running cuts into recovery. If you cut it back and up calories, your squat will increase faster.

[@jeffriesmovies]

@@jimdango123456 Running has a very positive effect on my overall mood and energy, so it's a priority.

[@Chad4626]

Thanks

[@davecall7806]

Solid gold advice on opening the hips to hit depth and avoid putting the lower back into flexion at the bottom of the squat. If I put my back into flexion during a squat, especially under heavy load, I'm hurting and probably limping around for the next few days thanks to an old sports injury (herniated discs in the lower back). I know plenty of guys who squat deep (3rd-worlder squat), a**-to-grass style, full rounded lower back at the bottom, and it doesn't seem to bother them. But that's a recipe for pain and suffering for me.

[@stoneman2023]

Great video Grant!

[@PlaciSantos]

Good stuff grant

[@rizwan1983]

I'm always amazed at how much in balance and stable I feel at the bottom of the squat using the SS low bar form.

[@johnhintz9823]

Spot on!

[@gooo1762]

Thanks!

[@andrewtanczyk4009]

Thanks. Weight belt for higher weight after the warm up. Yet what are your thoughts on knee wraps? Sometimes they can be a pain because they are too tight. Yet as I go up in weight I put on those knee wraps.

[@dougie5117]

Nice. Heavy squat day in the morning 💥 Go Celtics! ☘️

[@KyleButt]

Pretty sure that's @WarriorPoetSociety at 7:02. I'd recognize that beard anywhere, and the shirt confirms it.

[@kllrbee69]

In the distant past, I thought the wider stance, the better. Once I realized that mistake and brought my stance closer together, it was like night and day. Zero issues with depth after that. I can go ATG if I want now. And Im 50 with a gut (think Rip). If I can hit depth (or atg), anyone can.

[@zoltanmolnar8583]

We want Nicky! A picture is worth more than a thousand words

[@rickysmith1202]

How many overs?

[@jonathanmcgowen3073]

I squat to a 12" box that I built. That's how I know I'm hitting depth.

[@zoltanmolnar8583]

Low bar so you can bend over forward without falling and you can bounce with hips not on your patella tendons

[@AnthonyFilardi]

I have long legs and I can’t hit depth on my front squat.Any ideas for me?

[@Etherealdegradation]

Don’t front squat

[@MrBeastTyson]

i have relatively long legs, used to front squat a couple of years ago as an accessory lift, hit depth easily in nike romaleos and reebok legacy lifter shoes, stance was the standard heels shoulder width apart, toes pointed out 30 degrees, and then just focus on staying mid foot and showing ur knees forward and out, real forward cause they need to go further forward than in regular low bar squat

[@racebannon7355]

Warm up until you can hit depth

[@K4R3N]

Wider stance, get the femurs out of the way

[@jeremyc7825]

@@K4R3N Even though he just said to not go wide stance, realistically for some people need to. If your hips lockout before you get to depth you need to give them room. In my case I physically cannot squat normally due to surgeries that physically limited the ROM in my ankles. If I went to depth in a normal stance I would be standing on my toes. To get down just to parallel (let alone ass to grass) I have to go about 1.5-1.75X the width of my shoulders.

[@Dorky_D]

#WarriorPoetSociety #JohnLovell 5:27 7:00

[@Massenomics]

What do you think the 69th error would be?

[@thestrengthco]

NICE

[@zoltanmolnar8583]

See here. They call it stripper squat where only the bar is to high

[@zoltanmolnar8583]

kzbin.info1pUiT0fu84I?si=iVIYTEeItthoHJxn

[@sherrischwartz6844]

How do I squat heavy without peeing myself 😭 I'm a 46-year-old female and mother. I love barbell training and I do like doing squats. I have not been able to get my squat any heavier than 150 lb for a 5x5 because bracing my abs definitely squeezes my bladder.. I definitely can squat deep for my 150 though. My husband always watches to make sure that I get low enough and he tells me I look like I'm getting too low.

[@MEDIUMHOMIE]

I am a male so idk how useful this will be, but I have read that pelvic floor can be strengthened by kegel exercises. I will also usually only squat after I have taken a dump already in that day so I don’t squeeze out a fart lol, so I imagine peeing first will also help

[@claudej.montgomery9421]

Adult diapers on heavy set. Trying going before squats. Wear dark sweat pants with thermal leggings

[@jamesk1996]

I just started and I find that I’m severely inflexible in the recommended squat position mostly in my ankles. I’ve gained a lot of flexibility from just doing it bodyweight over and over. I also am getting over a shoulder injury that was aggravated from PT type external rotation movements and stretches(figures). Will I just get better at the squat position and be able to add weight eventually? Or can I modify the position and put my feet wider? Thanks for any advice

[@Paytoncole]

🇺🇸

[@chancestreetman8314]

My main strategy is not to hurt myself.

[@ThaFitnessInfluencerSlayer]

I'm stronger toes forward. That means that I may have stronger adductors not to mention people have different hip structures 🙄 come on now

[@ghalistone3634]

Hello from the third world lol

[@tshepangharrison2021]

I love the squat I do it every week, the only problem I have with it is the massive glute gains it gives me as a guy. It's a love hate relationship

[@jeffriesmovies]

Girls like that