🏋️ are you making one of these common squat mistakes? 

Today's edition of The BarBend Newsletter is packed — packed! — with jaw-dropping lifts and useful exercise tips. We almost had to make it a two-parter.

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The back squat is a foundational lift that has countless benefits for any gym-goer. But if you’re making one of these mistakes in your technique, you’ll miss out on those gains.

The IPF’s Sheffield Powerlifting Championships was home to a number of new world records. And Amanda Lawrence claimed three of them.

Not to be outdone, powerlifter Danny Grigsby returned to the competition scene over the weekend and decided to break another deadlift world record.

Form Check

Common Squat Mistakes

The squat is both a fundamental human movement pattern and one of the most heavily prescribed exercises for almost any training goal. From rehab to hypertrophy to strength and life itself, mastering the squat adds significant value to any fitness program.

However, in nearly equal measure to its potential are possible pitfalls. Errors in squat technique, if left unaddressed, may lead to plateaus in progress or injury. Thankfully, you can fix these issues with the proper guidance. So here are five common squat mistakes and how to correct them.

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World Record Alert!

Amanda Lawrence's Big Day

​​Amanda Lawrence entered the 2023 International Powerlifting Federation (IPF) Sheffield Powerlifting Championships with nothing left to prove. She was already a World Champion, with multiple world records to her name scattered all over. Yet, she outdid herself again anyway.

On March 25, Lawrence used the Sheffield, England, lifting platform as a trademark showcase of her strength. In a fourth-place overall performance, she recorded three raw IPF world records on her squat, deadlift, and total. In fact, her deadlift is the heaviest in IPF history among women competitors.

Here’s how her entire performance broke down:

Squat — 246.5 kilograms (543.4 pounds) | IPF Raw 84-kilogram record

Bench Press — 130 kilograms (286.6 pounds)

Deadlift — 268.5 kilograms (591.9 pounds) | IPF Raw 84-kilogram record

Total — 645 kilograms (1,421.9 pounds) | IPF Raw 84-kilogram record

(Another) World Record Alert!

Danny Grigsby's Turn

​​It seems like Danny Grigsby continues to add to his deadlift legacy every time he steps onto the platform. His latest feat came at the 2023 World Raw Powerlifting Federation (WRPF) Metroflex Battle of the Yard 8 Meet in Marietta, Georgia, on Saturday, March 25.

At the meet, Grigsby deadlifted 457.5 kilograms (1,008.6 pounds) on his second attempt to set the record in the 110-kilogram raw class. He then tacked on 10 kilograms for his third attempt, where he pulled 467.5 kilograms (1,030.7 pounds). Unsurprisingly, Grigsby placed first in the 110-kilogram category at the meet. Here’s a summary of his overall day:

Squat — 352.5 kilograms (777.2 pounds)

Bench Press — 197.5 kilograms (435.4 pounds)

Deadlift — 467.5 kilograms (1.030.8 pounds) | New All-Time World Record

Total — 1,017.5 kilograms (2,243.4 pounds)

Everything Else

Delacruz's Dominance

• We’re not done with new records yet: Check out Jourdan Delacruz’s clean & jerk record from the Pan American Championships.

• The hollow hold is a top-tier core exercise that also has plenty of carryover to your favorite compound lifts. Just make sure you’re doing it right.

• Brian Shaw announced that this August’s Shaw Classic will be the final strongman competition of his illustrious career. Now we know the list of events he’ll compete in.