Five Mistakes In The Squat You Need To Avoid.

There are guys who do squat for a long time, raise considerable loads, and still make stupid mistakes worthy of beginners. Here are five mistakes in the squat you need to avoid.

1- Crouching using running shoes:

Use shoes with unstable soles that use gel or air dampers, destroy your technique, reduce its maximum strength and may also facilitate injuries. Make barefoot squat to see the difference and and nas buy a hard, flat shoes with soles (as Allstars).

2. Take the weight stepping forward:

Do this and you will have to walk back to get put weight on the rack after finishing a heavy set, and still have to crane your neck to see if everything is ok. It is much safer grab the bar and take a step back to be able to squat and then take a step forward to put the support again.

You may not understand, but in some the owner academies usually position the squat rack in a way that you need to step forward to take the weight of the support and stand in front of the mirror. Ask the rack is properly positioned or just do the squat with your back to the mirror.

3- Take the weight of the rack with only one leg:

Some people take the squat support the weight with only one leg and give a "past" and then start the exercise. This causes energy to be lost (the front leg supports all the weight to take the bar), this also causes the pelvis is overloaded irregularly may cause lower back pain. So always take the support bar using both legs.

4-  Check the shape using the mirror:

Can not you see if your spine is makes or hit the exact depth staring at the mirror. And with the mirror next to it is guaranteed that you will have to move my neck to look, which is not recommended. If you want to check your form, ask someone with more experience look its implementation or severe using the phone as well as several advanced guys do.

5- Take the weight of the rack making an "elevation of twins":

Remove the rack bar with calves is unstable, potentially dangerous heavy loads and you will lose back strain. Just put the bar on the rack in a way that you need to get down to position and simply remove the support bar doing the exercise movement.