Hips Swaying to Side During Squats

Training Powerlifting
21

[quote]blackngrey609 wrote:
free weight squats are superior to smith period bro. the only reason someone should be doing something besides deep free weight squats is if the have an injury that doesnt allow them. in that case they should be consulting a physical therapist. Oh and if this has anything to dowith hypertrophy your in the wrong forum…
[/quote]

Ok, so i guess on legs day you just do squats and go home? Thats all you need right? they’re oh so superior.

And as for the right forum, there really is no right forum for this, because it applies for all my clients with all different kinds of goals, physiques, and abilities.

I never said the smith was better than free weight (though there’s certain instances it may be more beneficial), but i’m not going to rule it out because of the godly number 1 exercise of the world, the squat.

I didn’t realise i wasn’t allowed to let another exercise compete with the squat, IM SORRY. You guys make it out to be all you ever need in life.

22

[quote]blackngrey609 wrote:
free weight squats are superior to smith period bro. the only reason someone should be doing something besides deep free weight squats is if the have an injury that doesnt allow them. in that case they should be consulting a physical therapist. Oh and if this has anything to dowith hypertrophy your in the wrong forum…
[/quote]

Ok, so i guess on legs day you just do squats and go home? Thats all you need right? they’re oh so superior.

And as for the right forum, there really is no right forum for this, because it applies for all my clients with all different kinds of goals, physiques, and abilities.

I never said the smith was better than free weight (though there’s certain instances it may be more beneficial), but i’m not going to rule it out because of the godly number 1 exercise of the world, the squat.

I didn’t realise i wasn’t allowed to let another exercise compete with the squat, IM SORRY. You guys make it out to be all you ever need in life.

23

[quote]blackngrey609 wrote:
free weight squats are superior to smith period bro.

I love free squatting at least as much, and probably more then you. However, I can view things from a utilitarian standpoint. Smith squats work, if you disagree take that up with dante trudel.

24

[quote]jt561 wrote:
blackngrey609 wrote:
free weight squats are superior to smith period bro. the only reason someone should be doing something besides deep free weight squats is if the have an injury that doesnt allow them. in that case they should be consulting a physical therapist. Oh and if this has anything to dowith hypertrophy your in the wrong forum…

Ok, so i guess on legs day you just do squats and go home? Thats all you need right? they’re oh so superior.

And as for the right forum, there really is no right forum for this, because it applies for all my clients with all different kinds of goals, physiques, and abilities.

I never said the smith was better than free weight (though there’s certain instances it may be more beneficial), but i’m not going to rule it out because of the godly number 1 exercise of the world, the squat.

I didn’t realise i wasn’t allowed to let another exercise compete with the squat, IM SORRY. You guys make it out to be all you ever need in life.[/quote]

back squats, front squats, split squats yeah thats pretty much it besides some calf raises and direct hamstring work for the hell of it.
i dont see why your letting beginners work with the smith if they dont have any prohibitating injuries. they should be learning the core compound movements. As far as one leg being dominant outta the hole thats normal and i’ve seen people do all the things recomended by the others to fix it BUT you should prob ask a pro trainer over us meatheads on whats the best way to correct it.

25

[quote]blackngrey609 wrote:
jt561 wrote:
blackngrey609 wrote:
free weight squats are superior to smith period bro. the only reason someone should be doing something besides deep free weight squats is if the have an injury that doesnt allow them. in that case they should be consulting a physical therapist. Oh and if this has anything to dowith hypertrophy your in the wrong forum…

Ok, so i guess on legs day you just do squats and go home? Thats all you need right? they’re oh so superior.

And as for the right forum, there really is no right forum for this, because it applies for all my clients with all different kinds of goals, physiques, and abilities.

I never said the smith was better than free weight (though there’s certain instances it may be more beneficial), but i’m not going to rule it out because of the godly number 1 exercise of the world, the squat.

I didn’t realise i wasn’t allowed to let another exercise compete with the squat, IM SORRY. You guys make it out to be all you ever need in life.

back squats, front squats, split squats yeah thats pretty much it besides some calf raises and direct hamstring work for the hell of it.
i dont see why your letting beginners work with the smith if they dont have any prohibitating injuries. they should be learning the core compound movements. As far as one leg being dominant outta the hole thats normal and i’ve seen people do all the things recomended by the others to fix it BUT you should prob ask a pro trainer over us meatheads on whats the best way to correct it.[/quote]

You don’t see why I’m letting beginners work with the smith?? They should be learning compound movements?

Obviously, some of you have never tried to coach or train, I’m working with people I’ve had less than two leg workouts with, and have never worked out before in their entire life. Some of these people are so uncoordinated and unaware of their body mechanics that they get confused when u tell them to sit back (when squatting of smith). Some of these people can’t get a shoulder raise down for their life unless you show them how to do it, they try it, and you do it with them and correct it three more times.

We’re talking about complete morons here, not athletes. You want me to take a moron who can’t imitate a shoulder raise and teach them about foot angle and positioning, keeping the spine stiff, not allowing them to round their backs as best as possible, which direction to look, how low to go, and proper rib cage tighening during the squat? All the while their complaining that they can’t do another rep when they clearly have 30 more in them?

Especially when some have 30 minute sessions?

And if you spend too much time teaching positioning, and not enough working them out, they feel like they did nothing, and want to quit.

Sometimes I’m doing a leg workout for their introductory session, when they haven’t even signed up yet, and I’m trying to make them appreciate the workout enough to want to join the program.

Let’s try to teach them about compound core movements and the correct way to hold yourself in order to put emphasis on such.

26

You have half an hour with clients and you go with smith machine squats? I’m not going to say that the exercise should never be used with anyone, but our business is about bang for your buck. At worst, use free squats to work on mobility and load up the single leg exercises. There’s no time for machines.

27

Why should free weight take precedence over smith since the session’s only 30 minutes?

Again, I’m not against free weight squats. If ANYTHING i agree, free weight squats are superior. I’m just not about to rule out smith squats.

I seen an issue that people had, wanted to correct it, and understand the reasoning why it’s there in the first place.

Didn’t know I was going to get the anti-smith machine cult parade in here.

28

[quote]jt561 wrote:
Especially when some have 30 minute sessions?

And if you spend too much time teaching positioning, and not enough working them out, they feel like they did nothing, and want to quit.

Sometimes I’m doing a leg workout for their introductory session, when they haven’t even signed up yet, and I’m trying to make them appreciate the workout enough to want to join the program.
[/quote]

How good of a workout can you really give them in 30 minutes with that approach? I can understand your reasoning from a marketing standpoint (trying to get them to enroll for more sessions), but there are much better, more functional options than smith machine squats, especially for beginners who have never touched a weight before. Lunges, bulgarian split squats, step ups, etc. just to name a few…

I can relate to your frustration of teaching people new to exercise (I coach oly weightlifting), but I definitely tell people up front to expect the first handful of workouts to be more like instructional sessions than tough workouts, as to set the groundwork for proper technique and form down the road.

29

There are several possible reasons for the hips swaying side to side during squats, esp with beginners.

You might have strength imbalances- the person will automatically shift to the stronger leg to compensate.

You might have mobility issues- the person will then shift side to side to get around tightness and restrictions in the hips, hamstrings, and possibly ankles.

You might have some beginners who are just very uncoordinated and can’t control thier body yet, this will be the case if the shifting isn’t consistent. They just wobble around all over.

With the other reasons the shift will be pretty consistent as the imbalance or mobility restrictions are consistent as well.

I recommend using a plumb line as a guide for thier squatting, tie a string with a small weight at the end to the top of the powerrack and drop that line directely down the middle of thier spine. The client will see the string drop right out the middle of thier rear end. It’s very simple directions as beginners have a hard time following more that one cue at a time, so just tell them keep the string in the middle of thier butt and have them squat. This visual cue and your verbal corrections to keep them in line with the string can help a lot. It will give the uncoordinated crowd an easy cue to follow, the imbalance crowd will see the issue and you can then do single leg work as assistance to bring up the weak side. And with mobility people you can find the places of issue and give them homework stretches and foam roll prior to and post squatting to address that issue as well.

(You are in the strength sports forum, of course you will get hate for the smith MACHINE, if this were posted in the bodybuilding forum I doubt you would get as much acid in the response against it)

For reference, I am a “pro trainer” as someone suggested you ask, and I used the plumb line after my knee surgery and I kept noticing a shift away from my recently repaired leg as I squatted. This little trick gave me a quick way of ensuring I was staying in line and didn’t reinforce a negative pattern of shifting as I was rehabbing and regaining strength.

30

[quote]lukepropst wrote:
There are several possible reasons for the hips swaying side to side during squats, esp with beginners.

You might have strength imbalances- the person will automatically shift to the stronger leg to compensate.

You might have mobility issues- the person will then shift side to side to get around tightness and restrictions in the hips, hamstrings, and possibly ankles.

You might have some beginners who are just very uncoordinated and can’t control thier body yet, this will be the case if the shifting isn’t consistent. They just wobble around all over.

With the other reasons the shift will be pretty consistent as the imbalance or mobility restrictions are consistent as well.

I recommend using a plumb line as a guide for thier squatting, tie a string with a small weight at the end to the top of the powerrack and drop that line directely down the middle of thier spine. The client will see the string drop right out the middle of thier rear end. It’s very simple directions as beginners have a hard time following more that one cue at a time, so just tell them keep the string in the middle of thier butt and have them squat. This visual cue and your verbal corrections to keep them in line with the string can help a lot. It will give the uncoordinated crowd an easy cue to follow, the imbalance crowd will see the issue and you can then do single leg work as assistance to bring up the weak side. And with mobility people you can find the places of issue and give them homework stretches and foam roll prior to and post squatting to address that issue as well.

(You are in the strength sports forum, of course you will get hate for the smith MACHINE, if this were posted in the bodybuilding forum I doubt you would get as much acid in the response against it)

For reference, I am a “pro trainer” as someone suggested you ask, and I used the plumb line after my knee surgery and I kept noticing a shift away from my recently repaired leg as I squatted. This little trick gave me a quick way of ensuring I was staying in line and didn’t reinforce a negative pattern of shifting as I was rehabbing and regaining strength.[/quote]

Oh, hooray. A “professional trainer.”

Dude, he’s teaching people to squat. Not tiling his shower wall.

Qauck, quack.

31

Lukepropst, Your answer is more than definitely appreciated and will be taken into consideration. It’s much better than the more insultingly-focused statement you made earlier. That kind of answer is all I wanted.

Apwsearch.

"Dude, he’s teaching people to squat. Not tiling his shower wall. "

The squat is one of the most complex, potentially beneficial, and potentially harmful exercises in resistance training.

I’d rather google how to till a shower wall than follow bad advice on a squat.

I laughed at the comment. And you were also a little insulting towards Luke, which is unneccesary, for he only brought that up in reference to an earlier comment someone said, and was applying the reason and support behind his statement.

Go troll somewhere else, men write here.

32

aaw come on its ok to troll every once in a while haha. Good answer Luke.

33

Listen, son.

I have been involved in PL for over 20 years and am a go to guy in my area for helping intermediate to advanced powerlifters tweak their form on the big 3 and put together programs to bust them out of ruts. I have coached numerous National and World caliber lifters and spent considerable time sitting at the feet of some of the greatest lifters and coaches in the history of the sport.

Don’t speak to me about what “men” do here. In particular when your own posts reveal just how inexperienced you are.

Additionally, I offered constructive advice for you, did I not?

I was just ball busting propst. I thought it was damn funny. In fact, I am still laughing a little.

If you don’t, I really couldn’t give a shit less.

Here’s a hint for you, BTW. If your clients can’t do 3x20 BW squats with good form, even while holding onto an upright of the power rack, they have no business putting a bar on their back.

Too many trainers spend time focusing on barbell movements and bosu ball bullshit when their clients need to develop a decent base level of strength/fitness before advancing to more complex movements.

In all likelihood, many of your clients have no business whatsoever performing barbell squats.

[quote]jt561 wrote:
Lukepropst, Your answer is more than definitely appreciated and will be taken into consideration. It’s much better than the more insultingly-focused statement you made earlier. That kind of answer is all I wanted.

Apwsearch.

"Dude, he’s teaching people to squat. Not tiling his shower wall. "

The squat is one of the most complex, potentially beneficial, and potentially harmful exercises in resistance training.

I’d rather google how to till a shower wall than follow bad advice on a squat.

I laughed at the comment. And you were also a little insulting towards Luke, which is unneccesary, for he only brought that up in reference to an earlier comment someone said, and was applying the reason and support behind his statement.

Go troll somewhere else, men write here.[/quote]

34

APW.

Firstly I never commented on other exercises or ways the clients held themselves during on any exercise outside of smith squats.

Its not as if I don’t have them doing bodyweight squats, your being rather assumptious.

When you post on a thread that half the post have troll like mannerisms, don’t be surprised by retaliation when you place an insult. That one wasn’t just for Luke, it was for me. You were belittling the importance of my question, forgive me for responding. I tried to respond to every negative comment towards my post.

Your experience versus my experience? Now we’re wasting time. I posted on these forums solely in search of an answer or a correction, I wasn’t expecting the amount of idiots I had insulting my training methods.

35

[quote]jt561 wrote:
APW.

Firstly I never commented on other exercises or ways the clients held themselves during on any exercise outside of smith squats.

Its not as if I don’t have them doing bodyweight squats, your being rather assumptious.

When you post on a thread that half the post have troll like mannerisms, don’t be surprised by retaliation when you place an insult. That one wasn’t just for Luke, it was for me. You were belittling the importance of my question, forgive me for responding. I tried to respond to every negative comment towards my post.

Your experience versus my experience? Now we’re wasting time. I posted on these forums solely in search of an answer or a correction, I wasn’t expecting the amount of idiots I had insulting my training methods.[/quote]

Yes, you did get your share of idiotic responses.

That’s because this forum is full of little Billy’s who read The Eight Keys, know who Louie Simmons is and follow Wendler’s training log and think they know everything. They are a bunch of fucking parrots who jump from routine to routine and never sit still long ennough to actually learn anything.

36

[quote]apwsearch wrote:

Yes, you did get your share of idiotic responses.

That’s because this forum is full of little Billy’s who read The Eight Keys, know who Louie Simmons is and follow Wendler’s training log and think they know everything. They are a bunch of fucking parrots who jump from routine to routine and never sit still long ennough to actually learn anything.

[/quote]

Hey, no need to pick on Hanley, the guy hasn’t even posted in this thread. :slight_smile:

OP- If you look around the forums a bit you’ll figure out that most questions get a mix of responses ranging from useful informative insights to uneducated but well-intentioned guesses to all out smart-ass comments. Don’t get your back up when you get insulted, take each for what it is and the useful comments will stand out.

Now that said, feel free to hurl some insults back since it provides the humour that keeps us all entertained!

37

[quote]apwsearch wrote:
jt561 wrote:
APW.

Firstly I never commented on other exercises or ways the clients held themselves during on any exercise outside of smith squats.

Its not as if I don’t have them doing bodyweight squats, your being rather assumptious.

When you post on a thread that half the post have troll like mannerisms, don’t be surprised by retaliation when you place an insult. That one wasn’t just for Luke, it was for me. You were belittling the importance of my question, forgive me for responding. I tried to respond to every negative comment towards my post.

Your experience versus my experience? Now we’re wasting time. I posted on these forums solely in search of an answer or a correction, I wasn’t expecting the amount of idiots I had insulting my training methods.

Yes, you did get your share of idiotic responses.

That’s because this forum is full of little Billy’s who read The Eight Keys, know who Louie Simmons is and follow Wendler’s training log and think they know everything. They are a bunch of fucking parrots who jump from routine to routine and never sit still long ennough to actually learn anything.

[/quote]

I know who louie is and folloed Wendler fuck i feel like your talking about me!!!

To the OP: 10% of the guys here are animals, 30% serious weekend worriors trying there best know the programs but arent qualified to give you real pro advice, 30% are beginners with good intentions, and 30% are retards. Your gonna get good advice, bad advice, and ball bustin. Take it for what it is bro.

Its sucks for trainers in mainstream gyms. the clients are retards and your not given much time i understand that. Its your job and unfortunately it requires you to produce improvement quickly cause americans have a 15 sec. attention span and want everything to be quick and easy. If you dont do that they lose interest and quit paying for your training. The question is: try to teach them right and risk them losing interest OR just treat them like cattle and get your money figuring more then half the people that sign up for gym membership dont make it six months cause there lazy and weak???

38

[quote]apwsearch wrote:
jt561 wrote:
APW.

Firstly I never commented on other exercises or ways the clients held themselves during on any exercise outside of smith squats.

Its not as if I don’t have them doing bodyweight squats, your being rather assumptious.

When you post on a thread that half the post have troll like mannerisms, don’t be surprised by retaliation when you place an insult. That one wasn’t just for Luke, it was for me. You were belittling the importance of my question, forgive me for responding. I tried to respond to every negative comment towards my post.

Your experience versus my experience? Now we’re wasting time. I posted on these forums solely in search of an answer or a correction, I wasn’t expecting the amount of idiots I had insulting my training methods.

Yes, you did get your share of idiotic responses.

That’s because this forum is full of little Billy’s who read The Eight Keys, know who Louie Simmons is and follow Wendler’s training log and think they know everything. They are a bunch of fucking parrots who jump from routine to routine and never sit still long ennough to actually learn anything.

[/quote]

Apw, I think we’re finaly agreed.

Black n grey, that is an issue that I’ve battled with since I started personal training. I think I’ve come to a nice balance at this point in my life between business and results.

I judge on a person by person basis, but I try to find exercises and methods that they will enjoy enough to continue, but are as close to the most effective thing I can apply (to my knowledge) as it can be. The more I train with them, I teach them core concepts that allows me to apply real training as possible.

For example, maybe I’ll have them smith squat instead of free weight in the beginning. Much simpler and easier to do. Not that it’s any better than a free weight squat.

If I’m truly concerned about their bodies, I would do whatever I could to keep them in the program so I can show them real workouts later on anyways.

Besides, in the beginning, everything works somewhat (for the most part). We’ll worry about the best of the best type stuff when we get advanced.

39

[quote]Ruggerlife wrote:
Hey, no need to pick on Hanley, the guy hasn’t even posted in this thread. :slight_smile:

[/quote]

He’s too busy counting beans to post.

Ah man, I crack myself up.

40

so i didnt have time to read all of this so i am not sure if someone has suggested this yet. That same thing used to happen to me on squats and i started to do box squats for a while where i could more focus on that form being correct coming off the box. now whether box squats or normal squats i do not have that problem.