I love the squat. It’s by far and away one of my favorite exercises, right behind the deadlift. When I take on a new client, running them through a basic movement screen that involves body weight squats is one of the most valuable tools I can use to see what might or might not be going on with their movement quality.
And while movement quality is great and all, we care about getting jacked. There are few exercises better in this world for getting jacked than the squat.
However, bro’s consistently ruin their chance of catching a case of swoliosis by squatting wrong. I’ve spent more than enough time fucking up my own squat, and watching other people fuck up their squat. I’m done with that.
It’s time we fix our squats, build tree trunks for legs, and celebrate by pounding brotein shakes post squat sesh.
Here are 4 common squat problems, and how to fix them.
- Squat with a butt wink:
The butt wink is one of the most common problems in the pantheon of squatting issues. Also, it’s got the best name.
If you watch the video above, you’ll see that as I drop down into the squat my hips tuck up under my body. This is especially prominent on the last couple of reps.
The big issue here is what’s taking place with the lower back. Your spine goes from extension, to flexion, and back to extension. All while dealing with an excessive load on your spine. No bueno.
Fixing this isn’t exactly easy, and for some people they may be more prone to butt winking solely because of their hip structure.
Some of the most common fixes are stretching your hamstrings out, and practicing goblet squat with a slow eccentric portion of the squat, paying attention to when the butt wink occurs, and stopping there. This way you’ll groove yourself to hitting depth, without going through that extension, flexion, extension cycle.
- Squat morning, or squat with hips shooting up:
The squat morning is especially prominent when dudes start ego lifting. They throw a ton of weight on the bar, and start performing a blend between a squat and a good morning.
Good mornings are excellent hamstring and lower back exercises, but we’re squatting here.
One of the most flawed approaches to fixing the squat morning is by thinking you need to strengthen your hamstrings and lower back. This is wrong because those muscles are already strong, or else you wouldn’t naturally default to using them during the squat. That’s your body defaulting to a position of strength.
The best way to fix the squat morning is by increasing your quad strength. Spending time hammering out leg presses, front squats, and leg extensions are an excellent way to build quad strength and prevent yourself from doing the dreaded squat morning.
- Squatting with knee valgus (knee’s caving in)