Let’s talk about two of the most important movements you can do in the gym: squats and deadlifts. These lifts are absolute game-changers for building strength, toning your legs and glutes, and boosting overall confidence in the gym. But let’s be real—they can also be intimidating, and if you’re not doing them right, you’re missing out on their full potential (or worse, setting yourself up for injury).
So, let’s break down some common mistakes and how to fix them so you can walk into the gym knowing exactly what you’re doing.
The Squat: Common Mistakes & Fixes
✅ Mistake 1: Knees Caving In
– Ever feel like your knees are trying to kiss each other when you squat? That’s your body telling you that your glutes and hips need some extra love.
– Fix It: Focus on driving your knees out, as if you’re trying to push the floor apart with your feet. Adding banded squats and glute activation exercises before your workout can also help strengthen those muscles.
✅ Mistake 2: Not Going Low Enough
– If your squats are only a slight knee bend, you’re not getting the full benefits. Half squats = half results.
-Fix It: Aim for at least parallel (where your thighs are in line with the floor) or lower if your mobility allows. If you struggle with depth, add a box behind you to touch.
✅ Mistake 3: Leaning Too Far Forward
– A squat isn’t just a bend-over—it’s a full-body movement that needs proper core and upper-body engagement.
– Fix It: Keep your chest up, engage your core, and imagine sitting back in a chair rather than just bending at the waist. Filming yourself from the side can help you see if you’re tipping too far forward.
The Deadlift: Common Mistakes & Fixes
✅ Mistake 1: Rounding Your Back
– If you’re hunched over like you’re putting a ton of stress on your lower back.
– Fix It: Engage your core, think about pulling your belly button to the ground, pull your shoulders back, and think about keeping a neutral spine.
✅ Mistake 2: Lifting With Your Back Instead of Your Legs
– Your legs should be doing the heavy lifting, not your lower back.
– Fix It: Think about pushing through your whole foot and using your legs to drive the movement. A good cue is to push the floor away as you lift the bar.
✅ Mistake 3: Jerking the Bar Off the Floor
– If you yank the bar up too quickly, you’re more likely to round your back and lose control.
– Fix It: The deadlift should be a controlled movement. Brace your core, pull the slack out of the bar, and engage your lats before you lift.
Master these fixes, and you will lift heavier and do it safely and efficiently! Now go hit those PRs.
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