So I can’t squat any more as I have a severe imbalance somewhere in my body and am unable to squat with the bar even on my back as it tilts to one side. I have spent hours trying to fix this with various grip methods and it’s just not happening. Therefore I need a substation to use on 531 to replace squats as an exercise.
Has anyone got any ideas what lift I could use while still using the other lifts as normal? I was thinking deadlifting and pressing on Monday and Friday and on Wednesday doing bench and maybe DB squats for lots of reps? Obviously if I did this I wouldn’t be able to use the traditional 531 progression and percentages for the DB squats. Anyone have any ideas?
I have a home gym so I’m limited with equipment. I had never noticed the issue with the squat before as it feels fine when doing it but the tilt of the bar is clear as day on video. I’m not sure how long it’s existed for. I’ve only just come back from a hiatus and I’ve noticed it this time for some reason almost immediately.
I obviously want to continue my training as I have no issues with the other lifts. Do you think you can run a program like 531 beginners without doing barbell squats and still make good progress?
Wait, if you can only notice the tilt on a video and not while training, why is it worth abandoning the squat? I have a tilt when I squat too, but I can still get big and strong legs that way.
I have a tilt too and I’ve been doing Hack Squat (sled) and putting most of the weight on the weaker leg. I’ve noticed improvements in the tilt and overall better form and less pain.
But in the original question, I would do Hack Squats if you are determined not to barbell squat. I agree with Pwn though that you shouldn’t give up on the sqwuaat.
Because it’s not a slight tilt. My elbow drops along with the tilt and the whole thing looks a mess. I wouldn’t imagine squatting like that would be ideal long term as I’ve already felt some knee pain creeping in presumably because one leg is doing more work
Would you be interested in posting a video so we can try and figure out what’s causing it?
I can’t think of anything that could effectively replace squats in a home gym that isn’t just an altered form of squat where you might just have the same issue.
Have you tried sumo deadlifts? Not really the same, but it’s a different movement, and a little more overall leg utilization than traditional deads.
I can maybe look to get one uploaded in a few days. To be fair you only need a picture of me standing in the starting position to see it. I should also mention that if I place the bar symmetrically on my back if feels like 1 shoulder is higher than the other and therefore the bar does not feel stable at all. This means I have to shimmy the bar across my back making it look uneven from the front. The tilt happens regardless of the position of the bar on my back and where I grip it.
I suggested db squats as it won’t involve a barbell on my back.
To put on some size and look in shape. I’m not afraid to gain fat along the way, but that’s the long term goal. I’m not overly bothered about being really strong, although I understand you’ve gotta add weight to the bar to get there. I’ve deadlifted nearly 405 in the past so I’m not new to this. It’s just I can’t squat right now and it’s bugging me because I wanna continue training.
Yeah dumbbell squats, goblet squats, barbell hack squats, front squats, basically anything where it’s not across the back of your shoulders I guess, but if it were me, my primary goal would be figuring out why the bar isn’t sitting right and finding some sort of workaround so I could keep squatting.
DB squats will work fine. Wendler makes his dudes DB squat 100 x 100 or something before they can barbell squat, so you should be cool.
You could also do something like a split squat or a lunge. You could hold 2 dumbbells, and only using 1 leg you might have enough weight to use the regular 5/3/1 numbers. Plus it might help you even out your issues.
Maybe you could try going Zercher style at some point.
Or if you’re at home, maybe you could rig up a belt squat set up.
I think I’ll probably have to see a chiropractor or something. It’s very frustrating but it is what it is. I just hope not back squatting is not going to have a negative impact on my training overall due to how important of a lift it is.
Any video or screen capture of a video would be great. The imbalance you keep talking about could just be a subjective misperception.
Is it so hard to upload a pic?
if at all possible you could do a version of a modified front squat with a landmine and a barbell. hold the end of the barbell with the weights about chest level and lean forward into it. it mimics the motion of a front squat.
