Squat is the perfect exercise for toning your whole leg. It helps to build muscles not only on your calves, but also on your hamstrings and quadriceps. However, you may fail to see the benefits that come with the aches simply because you are doing the squats improperly. Following are 5 common not to make mistakes when doing a proper squat.
Error # 1: Failure to maintain a straight back
Keeping your core tight and your back straight may prove to be a challenge especially, with a loaded weight bar on your spine. However, rounding your back can cause harm to your intervertebral discs which play the role of shock absorbers. If you want to do a proper squat, you need to maintain a chesty position by locking your spine in a somewhat arched position and draw back your elbows as you finalize the movement.
Error # 2: Breathing inefficiently
One major blunder made by lifters is inhaling a breath into your chest rather than into your belly and also taking a breath as you move down to the bottom. It would be wise to save the best for the last. Hold your breath till you make your way near the top of the movement, slightly beyond the sticking point. This not only helps to keep at bay lower back injury but it also helps to boost the intra-abdominal pressure thus giving you strength to push up. Avoid exhaling too soon and be sure to breathe out forcefully when you are about to reach the end of the rep.
Error # 3: Not squatting deep enough
Most people think that doing deep squat can cause harm to their knees. But far be it from the truth, deep squat actually gives you a healthier and firmer knees. When you perform a shallow squat, you fail to do a complete movement which is responsible for incorporating all leg muscles and this leads to injury and imbalance. Forsake your fears and squat low enough. Of course, practice makes perfect and with time you will improve mobility.
Error # 4: Always keep your heels on the ground
This is not ballet dancing therefore ensure you get up on your heels so as to maintain a balanced and firm squat. Keeping your heels down is a crucial rule during performing squats and needs to be mastered by all lifters that train their body to move weights.
Error # 5: Having a too narrow or too wide stance
The effectiveness of your squat is determined by the wideness or narrowness of your stance. Wrong stance may produce ineffective hip mobility or even cause you to be thrown you off balance. In order to pull off a proper squat, stand with your feet almost shoulder width apart and make sure they are pivoted at least 15 to 30 degrees. Your feet should not be parallel with each other since this can hinder proper depth as well as interfere with your balance, or cause you to twist your knees.
Squat has great benefits in building the perfect body you have always dreamt of having. However, unless you avoid doing the above major blunders, you will only achieve body aches with no benefits. Thanks to this squat exercise guide, doing proper squat that are safer and more effective has never been this easy.