Weighted squats: 4 mistakes you must avoid to reap maximum benefits

Weighted squats are an excellent exercise to strengthen your muscles and tone your body. But are you doing it right? Know the common mistakes people make.
weighted squats
Are you doing weighted squats right? Image Courtesy: Adobe Stock
Aminder Singh Published: 15 Dec 2022, 17:00 pm IST
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When you want to take squats to the next level, go for weighted squats. These are a functional workout comprising the usage of three joints: ankle, knee, and hip. So, the right placement of these three joints determines whether or not the position of squats is accurate. As a result, the movement of all three joints must be effectively coordinated.

The reason why squats are called a functional move is, irrespective of liking or disliking, everyone by default does this throughout the day. While getting up from the chair, climbing stairs, or picking up something from the floor; you have to bend down and get up. So, in a way you are performing squats one way or another throughout the day.

Performing squats is a great way to increase mobility and strengthen muscles. Image Courtesy: Shutterstock

Why is it necessary to practice squats?

Assume a person is unable to get out of bed or a chair without help. This indicates that the muscles surrounding the knee and hip are so weak that the individual is unable to do a fundamental movement like this. As a result, it becomes necessary to practice squats. However, because executing weighted squats is a skill, individuals do not learn the skill and end up getting injured.

Also Read: Knee pain? Choose the right exercise instead of giving it up

Common mistakes people make when performing weighted squats

Since limb length differs from person to person, the squat posture cannot be generalised for everyone. However, there are some common mistakes people tend to make during weighted squats that they should avoid. Here are a few examples of common mistakes:

1. People jump on executing the squats rather than going through a progression of that particular squat which results in the wrong posture, leading to injury.

2. People try to do more squats than their body can tolerate, which leads to injury in the lower back. A lot of stress comes your way if you go beyond your body tolerance range while trying to copy someone else.

3. People bring both knees closer to each other with a tremendous amount of force that leads to knee valgus- a lower leg deformity.

4. People raise or twist their knees while doing squats making them susceptible to damage.

weighted squats
Common weighted squat mistakes you should avoid. Image Courtesy: Adobe Stock

Also Read: Pulling off a squat is an art. Here is how you can do them correctly


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Benefits of doing weighted squats

One of the primary reasons for knee discomfort and arthritis is the disintegration of muscles as we age. After the age of 35-40 years, 8 per cent of muscle loss occurs naturally. Squats are one of the most functional and simple workouts that can be practised by anyone anywhere. It helps strengthen the muscles and keep your knees intact. It will also enable you to carry your own body weight.

You are easily able to do functional activities without difficulty. Practising squats makes the muscles strong and enable your body to carry your weight. Squats become one of the easiest exercises that helps strengthen your muscles to carry your own body weight, which you don’t have the strength to carry if you do not exercise every day.

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About the Author

Coming from an athletic background, Aminder Singh, the fitness guru is on the mission of changing the dynamics of fitness industry with his fastest growing community. He is founder and director of Team Aminder TA- an award winning unique online fitness training program. In his past 30 years of my experience, he has helped more than 1 lakh people loss around 30 lakh kgs of weight and helped them save around Rs 1650 cr. via his approach towards Clean fitness. He started TA personal training certification as FITPATHSHALA with a revenue model to create jobs for the trainers and make at least 1 member of every family a trainer for the family. As an entrepreneur, he made his debut in the fitness industry back in 1996 with his first ever gym. After 26 years, Aminder Singh has now trained multiple industrialists and celebrities including Honey Singh and late Anshul Jain (CEO deutsche bank). Basis on the industry goodwill, deep learning and knowledge, and respect that he earned throughout all these years, he established Team Aminder (TA) in 2017- a one-of-its-kind of virtual community of fitness teachers and gurus from all around the world. ...Read More

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