15 Squat Mistakes and How to Fix Them

If you have suggestions for future exercises we can break down, please comment below. If you know the answer to another commenter's question, please feel free to reply to them!

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[DrMiloWolf]

0:12 Opening remarks
0:27 Mistake #1 - Not enough ROM
1:27 Mistake #2 - Rounding the lower back
2:44 Mistake #3 - Heels come up
4:44 Mistake #4 - Excessive ROM
6:14 Mistake #5 - Trouble staying tight
8:14 Mistake #6 - Over bracing
9:35 Mistake #7 - Uncontrolled eccentric
10:46 Mistake #8 - No Standardized ROM
12:24 Mistake #9 - Low bar for growth
13:48 Mistake #10 - Bar hurts your neck
15:17 Mistake #11 - Overvaluing head position
16:40 Mistake #12 - Too wide or narrow stance
18:44 Mistake #13 - Too much forward lean
21:10 Mistake #14 - Not feeling your quads
22:58 Mistake #15 - Going too heavy or too light
25:08 Concluding remarks

[m_js]

"You're not here to just get reps. You're here to tax the musculature and reps are just the measurement" this has to be the greatest line ever said in any fitness YouTube video

[MichaelAveryMusic]

Googled "Jacked Koreans going deep" and wound up here.

Not disappointed.

[jasonvelez]

I love how he says "That's all we have for you today" after giving a masterclass on squatting, kinesiology, stand-up comedy and Korean flexology! Simply the most intellectually scientifically accurate, smart ass, mentor, guru, Grandmaster of training competency! Thank you sir yet again!

[JLandroid]

I'm 6'4" with really long femurs and a short torso. All this time people have been telling me not to let my knees go past/over my toes, and it always felt wrong stopping that from happening.

As soon as I adopted a *slightly* wider stance and let my knees travel a bit farther, I felt way more stable and got better depth.

[jaemeymatherly]

There is this new wave of no bs good advice. Thanks for leading the charge with this channel. It's truly helpful stuff thumbs 👍

[DLife]

I really like, you take in account that not everybody is the same, 'for some this, for some that". It's these details that gives confidence and trust in your info

[Chez]

I like how Charlie struggles to hold his laugh when Mike goes off on one of his tangents

[kahpyvara]

Man, you recommendation to NOT overbrace was absolutely game changing for me, ive been going to the gym for a month now and I've always dreaded doing squats because i would get so tired doing just 5 reps, i tried not overdo the bracing today and i could easily lift 10+ reps with that same weight. THANK YOU!

[Xtinkxiion]

This was awesome. I've never even thought that I could be over-bracing for hypertrophy sets.

[yGKeKe]

I actually just started pointing my toes further out after noticing how far pointed out Charlie's are, and I gotta say, feels a lot better than whatever I was doing, not just in muscle activation, but it solved my knee issues. Time to watch more videos on the channel!

[tpfaendt]

As someone that learned how to low bar squat from Mike for powerlifting, it hurts my heart a little bit to hear him say "we're not here to do that". I miss powerlifting Mike!

[drschwandi]

"breath out when going down"
Calling out Athlean-X like that lol

[andrewharichandran]

Really well-rounded, I mean, stable and inFORMative video on squatting.

[dvezha]

This is so refreshing after decades of being told not to let my knees go beyond my toes, and to keep my feet shoulder width apart at all times. I am one of those people who has a very short torso and abnormally long femurs. Keeping my feet “shoulder width apart” in any exercise has never felt natural to me. I’m so glad to finally know why now! And relieved to not have to place myself in that position automatically anymore.

[anzekucer]

This is so informative. I am so mad I didn't find your channel sooner. As I found out I have been overbracing this whole time and at the end of a set my shoulders and neck was on fire and my legs not so much. Thanks guys :)

[sulezraz]

8:14 Over bracing
9:35 Uncontrolled eccentric
10:46 No Standardized ROM - each rep should be similar or the same. Standardize your performance.
12:24 Low bar for growth - High bar is better for hypertrophy
16:40 Stance Width - find a stance where you can feel the quads the most as this will help them grow. Also see 22:30.

[emiliospowerballer]

This is by far the best squat video form and advice i have ever seen on youtube, period

[shyan]

I'm learning a lot from these videos. But I'm a bit surprised you didn't suggest placing weight plates or something else under the heels for those of us with extremely inflexible ankles who struggle to get a range of motion sufficient for stimulating the quads. I mean a wider stance can definitely help you get deeper, but the wider you go, the more you shift the emphasis away from the quads and towards your adductors, so that might not be the solution for folks who have to go super wide just to squat parallel to the ground.

[rijulranjan]

This Charlie guy is absolutely massive Jesus