What are the most common squat form mistakes and how can you avoid them?

Going deep and using the full range of motion makes sense. However, at the beginning, many will not be able to cleanly execute with full ROM. Prioritize proper execution over going as deep as possible, and slowly work your way there.

Effective training respects each client's unique ROM, emphasizing customized squat depths, proper form, and safety. Consideration of neurological adaptations is crucial for neuromuscular efficiency in squats. Progress is adapted to the client's evolving capabilities, ensuring a safe, effective, and personalized approach.

We do it every day when sitting down and standing up. Start by practicing every time you sit and stand, doing this consistently will make it easier.

Ergonomics Training will equip your staff for basic movement or repetitively work movement. Weekly Risk Assessment will track your injury prone work flow. Making a Work-flow chart will help the team to analyze every job specific.

I would take one more step by conducting a test during first meeting with a client. To know their mobility , strength etc. And with their permission I would record a video of them doing test/exercises. For clients to see for themselves and for future references. These are just my 2 cents.

The The Valsalva maneuver is a breathing technique where a person takes a deep breath, holds it, and then exhales against a closed airway. This increases intra-abdominal pressure, providing stability to the spine during heavy lifts e.g. the squat.

Knee 'valgus' during squats, often linked to foot eversion, highlights the biomechanical complexity of this movement. While knee valgus can signal weakness or instability, in some contexts, foot eversion is a strategic action to maximize force production. Understanding individual biomechanics is crucial, as what may appear as risky knee movement can actually be a functional technique for some. This emphasizes the need for professional assessment to distinguish between harmful and beneficial movement patterns, ensuring squat practices are both effective and safe.

Besides reduced ankle mobility and dorsiflexion lack of strength can also be a reason why you lift your heels of the floor. If you feel like you might fall backwards when you go down a lack of strength might be the the reason. Put a chair behind you and squat down until your glutes just barely touch the edge of the chair - get right back up. This will give you the confidence that you won’t fall but you’ll also strengthen the muscles and work on your balance. Remember to push up through your heels, keep your back upright, make sure your knees don’t cave in and don’t overextend your your neck.

Practice makes perfect as we hear so often. With breathing it's vitally important in all aspects of life. When exercising find a pattern and rhythm that works best for you and your body. Inhale up and exhale down, or vice versa. Try meditating or breathing exercises which then support your exercises.

Exercise is not difficult once you have mastered the movement in question. Some will be hard and some will be easier. You are in control, so start slow and increase gradually, pushing the comfort zone a little each time. If you do one extra rep or go for a few seconds longer than last time, you have improved. The movements will get easier and this when you introduce more intensity or weight. Set your mind, you got this!