Learning the squat technique in powerlifting

Author: Timko Ilya - master of the whole project and fitness trainer.
2012-03-01

There are people who only need to see an exercise demonstrated once, and they can perform it as if they’ve been doing it their whole lives. However, for the majority, learning the correct barbell squat technique turns into a multi-level process.

This article will discuss the various difficulties in technique that beginners may encounter and how to overcome these challenges.

One of the most crucial mistakes that must be addressed at the beginning is having a curved back during the exercise. This is particularly noticeable at the lowest point of the movement. The lower a person descends, the more their back rounds. This can be effectively corrected with squats while holding a plate (or dumbbell) behind the head. To hold the plate (or dumbbell) this way, the beginner is forced to open their shoulders and squeeze their shoulder blades together. Another method is to place the beginner in front of a mirror and have them watch themselves to ensure their head does not drop down.

Heels lifting off the ground at the lowest point of the squat. This can be caused by two factors. 1. The beginner is pushing their knees too far forward. If this is the case, it can be corrected by placing a block or bench behind them so that they can only reach it with their hips if they push their hips back. This way, they will know that there is a block behind them and subconsciously push their hips back to sit on it.

The second factor is poor ankle mobility. This is also seen, though less often. In this case, it’s better to place something under their heels, such as plates, a rubber mat, or a block. The height of this support should be 1-2 cm, which corresponds to a typical men's heel. However, do not let the person become dependent on the support. Usually, after a couple of months, it can be removed.

Sometimes, beginners are afraid to squat to the required depth. They don’t want to squat low, no matter what. Use the same block or bench and encourage them to sit on it. It should be at a height that allows the athlete to sit on it only if they squat low enough.

Another quite dangerous mistake is rapid and uncontrolled squatting. The person literally falls with the barbell almost to the floor. Here, the same block or bench can help the future athlete to descend much more slowly. Another option is to try giving them squats with a pause halfway down their movement. This will also slow them down.

Common mistakes such as knees collapsing inward during the ascent and excessive body lean are usually not due to poor coordination but rather to underdeveloped muscle groups. Therefore, these deficiencies should be corrected not by technical tricks but through targeted training of these muscles. You can read more about it here.

It is also worth mentioning the improper removal and return of the barbell to the stands. Many beginners do this with a rounded back. They’re not using their legs but instead bending from the back (squatting under the bar like a question mark). One leg may be positioned forward while the other is back. This is a quite important detail and should be monitored, as different leg positions can lead to torso twisting and uneven weight distribution.

Perhaps these are all the common moments you might encounter personally or with your trainees while learning to perform squats with a barbell on the shoulders. I hope this article has been helpful to you.