Welcome to the Coaching Corner Podcast with Jayd Harrison (Jaydigains)! In this episode, we're diving deep into one of the most important exercises in strength training: the squat.
Episode Summary
Squats are essential for building total body strength and leg muscle, but this complex movement involves multiple joints working simultaneously, which creates plenty of opportunities for error. In this episode, Jayd breaks down the five most common squat mistakes and provides clear, actionable solutions to help you master this foundational exercise.
What You'll Learn
✅ Why slowing down your squat tempo leads to better muscle growth
✅ The importance of core bracing for spinal protection
✅ How to identify and prevent "butt wink"
✅ Why all your joints should move at the same rate
✅ The connection between quad strength and proper squat mechanics
The 5 Common Squat Mistakes
1. Moving Too Fast (1:54)
The Problem: Fast, uncontrolled movements make it impossible to assess technique and increase injury risk.
The Solution: Practice a 4-2-1 tempo:
- 4 seconds lowering down
- 2 second pause at the bottom
- 1 second standing up
Why It Works: More time under tension, especially during the eccentric (lowering) phase, leads to greater muscle growth and strength gains.
2. Not Bracing Your Core Properly (4:10)
The Problem: Poor core engagement allows the spine to move during the squat, which can lead to pulled muscles or disc injuries.
The Solution: Engage your entire torso—abdominals, obliques, spinal erectors, lats, and external shoulder rotators—just like you would during a plank or bird dog exercise.
Key Point: Your spine should stay in the same position from top to bottom. No flexion, extension, or lateral movement.
3. Butt Wink (6:43)
The Problem: Your hips tilt under at the bottom of the squat, causing your lumbar spine to round and creating strain on your lower back.
The Solution:
- Work on hip and hamstring mobility
- Stop your squat before the butt wink occurs, even if you can't reach parallel
- Prioritize safe depth over arbitrary depth standards
4. Hips Rising Faster Than Your Chest (7:35)
The Problem: This turns your squat into a "good morning" exercise and indicates weak or under-engaged quadriceps.
The Solution
- Incorporate more targeted quad work
- Think "stand up tall" rather than "lift your butt"
- Ensure all joints extend at the same rate
5. Inconsistent Joint Movement
The Problem: Joints moving at different speeds throughout the range of motion compromises technique and efficiency.
The Solution: Your ankles, knees, and hips should all bend and extend simultaneously and at the same rate throughout the entire movement.
Key Takeaways
🎯 You should be able to pause at any point during the squat
🎯 Keep your torso completely rigid—no spinal movement
🎯 Quality always trumps quantity when it comes to squats
🎯 Slow tempo squats build both technique and muscle
🎯 Address mobility limitations before pushing for depth
Resources & Links
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Mentioned in This Episode
- Tempo training (4-2-1 method)
- Core bracing techniques
- Hip and hamstring mobility exercises
- Quadriceps strengthening exercises
Next Steps
- Watch or listen to this episode with a notepad handy
- Film yourself doing squats to identify which mistakes you're making
- Practice the 4-2-1 tempo with bodyweight or light weight
- Focus on one correction at a time until it becomes automatic
- Share this episode with a workout partner who could benefit
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Join the Conversation
Have questions about squat technique? Want Jayd to cover a specific topic?
Drop a comment on YouTube or send a DM on Instagram!
Disclaimer: The information in this podcast is for educational purposes only and is not intended as medical advice. Always consult with a healthcare provider before beginning any new exercise program.
About The Coaching Corner Podcast
Hosted by Jayd Harrison (Jaydigains), a certified personal trainer with over 10 years of experience. The Coaching Corner delivers practical, science-backed fitness and nutrition advice to help you build strength, lose fat, and create sustainable healthy habits—all without shame and without burnout.
New episodes drop every Monday!
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