STOP Squatting Like This! (5 Mistakes DESTROYING Your Knees & Back)

Summary by Krater

This video breaks down the five biggest mistakes made during barbell squats and demonstrates how to fix them for stronger, pain-free lifts.

From the video

Answers: What are the biggest squat mistakes and how do I fix them?

• barbell squat form
• spinal alignment in squats
• upper back tightness
• breathing and bracing technique
• foot pressure and tripod stance
• preventing knee valgus

Exercises

• barbell back squat · barbell
• slow tempo squat · barbell · 10"
• banded knee abduction · resistance band

What it concludes

• Over-extending the lower back during un-racking makes it difficult to engage the core and properly support the spine.
• Using a neutral spine position provides the strongest and most resilient spinal alignment.
• Taking a grip just outside the shoulders and pulling the bar down creates upper back tightness and stability.
• Breathing into the stomach and expanding laterally before bracing creates proper intra-abdominal pressure.
• Distributing weight evenly across the entire foot in a tripod stance ensures full-foot stability.
• Keeping feet firmly planted and thinking about opening the hips prevents knee cave during squats.