Also, plz ignore my stupid first line attempt in the second picture, lol!!!
Bar doesnāt look midfoot on these photos
It seems like where you place the bar on your back is going to impact where the bar ends up in regards to your midfoot, among other things, like body construciton.
Are you in some sort of ābar over midfootā competition where this is crucial, or do you find your results from squatting in this manner inadequate?
LoL @ bar over midfoot competition
The internet told me that the bar should be over midfoot, even with long femurs.
They said with a low bar and wide stance Iād have more forward lean with long femurs, but that it should still be over midfoot.
It seems that with traditional back squats my bar never goes there and i donāt want to increase my risk of injury if this is somehow incorrect.
I can accept forward lean and ugly squats, but if weight should be over midfoot for optimum strength i donāt know how to make my body do that.
What if those skeletons hold the bar higher or lower on their backs?
1 Like
I meanā¦ i donāt think im a total idiot for caring about this. It seems to be a common cue and indication of proper form.
1 Like
Candito is strong as hell and coaches probably the most impressive strength athlete on these forums (@Vincepac1500), heās got some tips.
3 Likes
Thanks buddy!
1 Like
So with front squat and SSB your torso is more upright vs. back squat where theres more closing of the hips and forward drift of the bar path.
1 Like
I donāt think you are an idiot at all. I am being genuine with my questions. This is something I havenāt ever concerned myself with, so it makes me curious.
1 Like
Ok, i found an old video of mine for 200lbs x 5
Iām doing low bar and i can tell the bar is staying much closer to mid foot.
I want my old form back even though i hated it then too, lol.
Itās not just a low bar vs other types of squats. I should still be over midfoot and Iāve watched a ton of videos, but they are all about KEEPING it over mid foot. I donāt even start there so instead of it being an ankle mobility thing like they describe, maybe itās an upperbody thing.
You do have a pretty sharp arch in the lower back, partly due to the female anterior pelvic tilt.
Your ribcage and head are very upright though, so you arenāt folding into an all out clam shell at low&mid back.
Maybe less arch, and feet a little closer together, which will put your hams over your calves, and glutes beneath you instead of behind you.
I dunno. Iām not really a squat coach. These are just my observations.
3 Likes
Remember, you do that hip-shift to the right when you squat. The bar twist forward on the right as you descend. So youāre always gonna be Bar Over Mid Foot from the left side. And the bar will always move forward of your mid-foot in the hole, when you look from the right.
Skyzyk is right, youāll need to figure out how to Protract that right shoulder, and breath into your ribs on the right side (resulting in less back-arch) so you can keep your right hip under the bar more, instead of stuck out the back. Like not be leaning so far forward on the right side.
2 Likes
Next topic: Bracing without farts.
1 Like
So am i not shifting/twisting as much when i ssb squat and itās a matter of the back squat in relation to the chronically tight/twisting me spots on my back and where the bar is placed?
Same with front squats. I never feel hip shifty when i front squat unless my feet arenāt placed well.
I usually feel stable on those lifts, but often notice the shift during back squats at any weight.
1 Like
Yeah, less (or zero) twisting and shifting the weight forward on the right side when you front squat or use the SSB.
And more twisting and shifting with the straight bar.
Itās more natural to get your shoulders forward, up under the bar with your arms in front. Like when you front squat or use the SSB. You Protract that right shoulder and stay more upright without thinking about it.
Then with the barbell squat your right shoulder is pulled back and your right elbow is sticking out behind you. The shoulder is Retracted and you have to lean way forward and arch your back super hard on the right side to compensate.
That makes it hard to use the right lower ass and the right serratus, oblique abs and lat. And makes your right piriformis and hip flexor (right side ass) and your right traps and neck tight from straining to pick up the slack.
3 Likes
This is wonderfully helpful, thank you.
I honestly think i might just stick with ssb and front squats from now on.
My back squat was improving when i was getting dry needling done in my right trap/lat, but it wasnāt a permanent fix and i canāt keep affording to go. I went weekly for 9 weeks, but would be back twisted usually within 3 days post treatment.
I am going to save myself the headache and stick to what is keeping my body healthiest.
Thanks again for the input everyone.
4 Likes