Many squat variations can enhance strength and mobility and help build muscle. Four-time Mr. Olympia Jay Cutler included them in his programming during his competitive prime and continues to train them at age 51.
Cutler addressed some of the most common squatting mistakes lifters make and, more importantly, how to fix them.
Jay Cutler’s Solutions to Squatting Mistakes
- Hand Placement and Packing the Lats: Find a hand placement that effectively packs the lats.
- Bar Placement: This differs based on the squat style used.
- Walkout: Highly individual and helps limit energy expenditure.
- Breath: Your breath should fill your belly and obliques.
- Brace: Helps produce force with intra-abdominal pressure.
- Descent: Load the body evenly throughout the eccentric.
- Ascent: Use an explosive concentric, maintain tension, and drive through the mid-foot.
[Related: The Differences Between High-Bar Vs. Low-Bar Squats Explained]
Leaning Forward
Leaning forward during squats could cost you. It causes lifters to overly bend their hips and torsos, negatively impacting core engagement and stability, aligning with research. (1)
This is the number one wrong movement people do.
—Jay Cutler
Studies have shown that improper spinal alignment during squats could lead to lower back injuries. (2)
Maintain a neutral spine and avoid dragging the body forward, as that shifts the weight to the toes. Instead, stay balanced over the mid-foot.
Don’t Drop Your Head
Cutler explained, “You want to keep your head up higher.” Dropping your head can throw off the critical balance needed for effective squatting and limit upper back tightness, potentially affecting posture. (3)
Knee Buckling
If your knees buckle under the load, there could be a few reasons: you are using too much weight, you have stability issues, or you have incorrect foot placement.
Whether doing narrower squats or sumo squats, control the weight; 8-12 repetitions and power through.
—Jay Cutler
More Bodybuilding Content
- Is the Overhead Press Worth It for Hypertrophy?
- Terrence Ruffin’s Upper Body Training With Hany Rambod 3 Weeks Out From Competition
- Use This 1,000-Calorie Meal for Mass Gains
References
- Delitto RS, Rose SJ, Apts DW. Electromyographic analysis of two techniques for squat lifting. Phys Ther. 1987;67(9):1329-1334. doi:10.1093/ptj/67.9.1329 https://pubmed.ncbi.nlm.nih.gov/2957703/
- Bengtsson V, Berglund L, Öhberg F, Aasa U. Thoracolumbar and Lumbopelvic Spinal Alignment During the Barbell Back Squat: A Comparison Between Men and Women. Int J Sports Phys Ther. 2023 Aug 1;18(4):820-830. doi: 10.26603/001c.83942. PMID: 37547841; PMCID: PMC10399085. https://pmc.ncbi.nlm.nih.gov/articles/PMC10399085/
- Sepehri S, Sheikhhoseini R, Piri H, Sayyadi P. The effect of various therapeutic exercises on forward head posture, rounded shoulder, and hyperkyphosis among people with upper crossed syndrome: a systematic review and meta-analysis. BMC Musculoskelet Disord. 2024;25(1):105. Published 2024 Feb 1. doi:10.1186/s12891-024-07224-4 https://pubmed.ncbi.nlm.nih.gov/38302926/
Featured image: @jaycutler on Instagram
