The back squat is a cornerstone barbell exercise that builds lower-body strength and muscle mass, benefits the skeletal system, enhances the strength of muscles, tendons, ligaments, and bones, increases resistance to mechanical strain, and improves force transmission across the lower body. (1)
If your squat is stuck, feeling off, or just uncomfortable, chances are you’re making one of these five mistakes.
—Bryce Krawczyk
Unfortunately, improper back squat technique is all too common. Bryce Krawczyk, powerlifter and founder of Calgary Barbell, highlighted five mistakes and how to fix them for safer, more effective squats.
5 Squat Mistakes
- Incorrect Bracing
- Improper Upper Back Position
- Driving the Chest Up
- Poor Elbow Position
- Incorrect Foot Posture
Incorrect Bracing
One of the most common issues Krawczyk observes among lifters when squatting is improper bracing. Bracing involves more than a deep breath before starting the lift. Many lifters flare their ribs or push their hips too far back, which leads to excessive extension during the descent.
Incorrect bracing often becomes uncomfortable toward the bottom of the squat. To address this, focus on contracting the abs, keeping the ribs down, and tucking the hips in.
During the descent, ensure your pelvis aligns with the your spine. Mastering this technique may take time and requires learning how to hinge properly. (2)
Improper Upper Back Position
Many lifters struggle to create a proper shelf for the bar when squatting. Depress the shoulder blades back, forming a stable base for the bar to rest on. Beginner lifters often mistakenly shrug the shoulder blades or push them forward, which can lead to discomfort in the wrists, elbows, and shoulders. The solution lies in maintaining a tight, rigid upper back.
Create tension in the upper back and tie the bar into our aforementioned brace.
—Bryce Krawczyk
Driving the Chest Up
For years, lifters were advised to lift their chests when squatting. “Once you hit the hole, just push your chest up; reach your chest up. This is maybe one of the worst cues out there,” Krawczyk expressed.
Although no longer the standard, many lifters still drop to the bottom and attempt to drive their chest upward to avoid being pulled forward by the bar. This approach can disrupt breathing and stability. Instead, after reaching the bottom, keep the ribs down, maintain control, and be patient as you initiate the lift.
When driving out of the hole, focus primarily on maintaining the brace and pushing through the legs with maximum force. This technique promotes better alignment and sets up for greater strength and stability for the rest of the lift.
Poor Elbow Position
Many try to compensate for a lack of upper back tension by relying on their elbows, either pushing them forward or back. Driving the elbows forward at the bottom of a squat is often an attempt to compensate for an unstable or poorly engaged upper back — a problem that stems from not establishing a strong, tight position from the start.
“Some cases approximate to a band-aid solution in keeping the upper back tight,” Krawczyk explained. “In the long run, and with maximal or super-maximal weights, in the case of a powerlifting meet, this will break down.”
One common elbow positioning issue among novice lifters is the tendency to push the elbows up and behind when unracking and walking with the bar. This occurs when they struggle to create a stable “shelf” for the bar, causing their shoulder blades to flare away from the rib cage to compensate. This positioning stems from a fear of hunching their body when lifting and unpacking the bar.
Instead, Krawczyk recommends bringing the elbows inward — either toward the sides or toward the center of the lower back. This adjustment positions the shoulder blades in a tight, stable configuration, providing better support and control during the lift.
Incorrect Foot Posture
Incorrect foot posture during squats can manifest in several ways, with two common issues standing out. The first is when lifters shift too far forward onto their toes at the bottom of the squat.
Some individuals, aware of their tendency to tip forward, overcompensate by leaning excessively onto their heels before starting the movement. However, this imbalance inevitably causes their center of mass to shift forward as they reach depth.
The solution starts with evenly distributing pressure across the feet to maintain balance throughout the squat. Incorporating tempo squats into training can improve body awareness.
Another frequent issue occurs when lifters place too much pressure on the insides of their feet. This is often due to adopting an overly broad stance or turning their toes out too far. To address this, consider narrowing your stance and angling the toes forward.
More Powerlifting Content
- Alba Boström (63KG) Sets Total World Record at 2025 IPF World Classic Championships
- Sara Naldi (57KG) Scores Squat and Total Records at 2025 IPF World Classic Championships
- Pleun Dekkers (52KG) Sets Squat Record at 2025 IPF World Classic Championships
References
- Stone, M. H., Hornsby, G., Mizuguchi, S., Sato, K., Gahreman, D., Duca, M., Carroll, K., Ramsey, M. W., Stone, M. E., & Haff, G. G. (2024). The Use of Free Weight Squats in Sports: A Narrative Review-Squatting Movements, Adaptation, and Sports Performance: Physiological. Journal of strength and conditioning research, 38(8), 1494–1508. https://doi.org/10.1519/JSC.0000000000004838
- Kubo, K., Ikebukuro, T., & Yata, H. (2019). Effects of squat training with different depths on lower limb muscle volumes. European journal of applied physiology, 119(9), 1933–1942. https://doi.org/10.1007/s00421-019-04181-y
Featured image: @bryce_cbb on Instagram
