So I have a meet coming up next weekend, training has been going well but I’m having a big problem with my squats. The bar seems to be sitting lopsided on my back and despite my best efforts I can’t seem to correct this. When I squat the left side of the bar is lower and it’s making my squats awkward and crooked. Has anyone had any experience with this problem before?
I’ve included video of my last two squat sessions so the problem can be seen…
The first two look good, the third lift you can see slightly what I’m talking about
So it looks as though the bar is reasonably well-balanced on your back when you unrack in both videos. In the 2 weeks out video, the 475 squat seems solid, but as you put more weight on the bar it looks as though your weight is shifting to one side. So my thinking is the lopsided bar is a consequence of a weight shift, which could be a mobility or strength imbalance. On the 520 squat your right knee buckles in slightly on the ascent while your left knee seems more stable. So I think the knee and hip shift in the 520 video is why the bar is more lopsided than in the other squats. This may take some dedicated mobility testing, mobility work, single-leg strengthening, etc. in order to fix.
i had knee surgery on my left knee almost 9 years ago, doesnt really have any negative impact on my life, except squatting. my right leg definitely does more of the work, which i feel when im done squatting and the right is pumped more than the left, and the next day the right is much sorer. ive tried single leg work, wasnt really making a difference. moral of the story is ill just have to work harder for a better squat. but perhaps theres an injury in your background that might be showing itself at these heavier weights?
Thanks for the replies, actually about 15 months ago I really messed up my left knee. I never got it checked out but my guess is it was/is a partial ligament tear. It hasn’t really bothered me since and there wasn’t an issue with my lifting until recently so I never considered it. That might be the issue, although the reason I mentioned my back is because to set up the bar I am physically setting the left side higher and cocking my left elbow back to unrack the weight evenly. I had a friend look at my back when I set up and she told me my right upper back creates a thicker shelf so to speak. I guess I’ll just have to figure something out for the meet and try to sort out underlying issues after. Thanks for the help.
I have something similar to this. If I try to squat with the bar high on my traps, the left side will be a lot lower than the right. For some reason, my left trap won’t activate when my shoulder blades are pulled together like they are when you squat. No idea why. If I use a little lower bar position I’m fine.
I wouldn’t try to mess with anything til after your meet though.
[quote]Steel Nation wrote:
I wouldn’t try to mess with anything til after your meet though.[/quote]
I’m with Steel Nation on this. My only thought when watching is that it seems like oyur left side is actually compensating for your right. I’m basing this on your right knee tracking all over the place.
After the meet try to see someone about this. There is a Chiro/ART guy that a lot of lifters go to in Hamilton. I think he even travels with the national team some and he is at most of the meets (including the one you did last year in Belle River). If you want his name/number let me know I can track it down for you.
[quote]Steel Nation wrote:
I wouldn’t try to mess with anything til after your meet though.[/quote]
I’m with Steel Nation on this. My only thought when watching is that it seems like oyur left side is actually compensating for your right. I’m basing this on your right knee tracking all over the place.
After the meet try to see someone about this. There is a Chiro/ART guy that a lot of lifters go to in Hamilton. I think he even travels with the national team some and he is at most of the meets (including the one you did last year in Belle River). If you want his name/number let me know I can track it down for you.
Good luck on the week-end.[/quote]
Yeah this would be the best option. I can see [cause im a nerd and it’s my job to do so] that your hips are straight up laterally tilted. Your left is the low side. A good solid adjustment every month should keep you straight and clear. Some sin gle leg acessory will help after your adjustment. The tilt is likely the reason why you got the injury back when. The left ‘was’ taking most of the effort and then it got jacked and now the right is trying to be the daddy [technical terminology].
A good well recommended by other athletes chiro should do the trick. Dont let him get lonely tho. stay regular with it at once/month minimum.
I have a similar problem, actually caused by a anteriorly rotated right hip. The rotation makes my hip socket slightly lower on the right side than the left, making my right leg slightly longer than my left. Because of the leg-length difference I tend to favor my stronger shorter leg. I’ve been working at trying to correct the imbalance but it’s slow work. I’ve seen chiros, PT, and a Sports Med Doctor.
Also had x-rays done to determine if it was a physical leg length difference or a difference caused by the hip rotation. Apparently, the problem I have is common among golfers, hockey players, pitchers, etc. because these types of athletes pivot on one foot and one leg ends up able to rotate more. I played hockey for 10 years so I’m assuming that is how it developed, did/do you play sports like that?
I’d love to know when you get yourself checked out what they will say. No one has really been able to give me anything that has concretely helped.
my hips being uneven is another thing I hadn’t considered, Louchuck I haven’t played any of the sports you mentioned but I have been involved with cheerleading and gymnastics for the past five years. Interestingly one of the girls recently told me she was having problems with one hip being lower, we got on the subject when I noticed the bar was lopsided one her back during her squats. I’ll definately let you know what the prognosis is once I get checked out.
And Ruggerlife, I remember the guy you’re talking about, if it isn’t too much trouble to get his name I’d really appreciate it.
