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Scary Strong Squats


The squat is the cornerstone of most training goals; a truly compound movement that is often done incorrectly in gyms all over the world.


From high squats, to knees way over the toes, there are many things that can go wrong.


Here are a few cues to help perfect your squat:


  • Everything in the squat starts with the set up. Set up properly into the bar by positioning your upper back as tight as possible under the bar. You do this by digging your shoulders into the bar, pulling your shoulders back and creating a “wedge” with your traps, and lats. During this time you should also being pulling your elbows down towards the ground as much as your mobility allows.
  • The second cue is that of core tightness. Most lifters know to get and hold their air in, that’s nothing new. What you should be looking for is where is the lifter holding the air? The air should be held in the stomach and not the chest. When watching you should visibly see the stomach fill with air, the chest should not move. You should use that air to press against your belt to help keep your core tightness and body stable.


Jonathan Byrd


  • The third cue is not so much a cue, but something to watch for. In most cases the knees will follow the toes. You need to find a stance that fits your body type and mobility. Your knees should be out at an appropriate angle in which your knees can follow them, and not get over the front of your toes. This major mistake often leads to injuries, and people giving up on a very valuable exercise!


Cleaning up these common mistakes will add pounds to both your squat max and working weight numbers. Like any other skill, squatting takes practice to improve it. No matter your strength level, you should continually look to improve holes in your form. Continue to check back for related articles on the squat.


USPlabs Scary Strong


Prepared by Jonathan Byrd




The information provided in this article, as well as this web-site blog is intended for informational and educational purposes only and should it be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.


Prepared by Jonathan Byrd