After filming myself squatting today, I noticed how one of my legs, my right, is clearly uneven compared to my left. My left stays more upright whereas there is more forward knee travel in my right leg. It’s only bothering me due to the fact that it also effects the rest of the squat in the sense that my upper body is uneven as well. Anyone know how to fix this? I know slight/moderate asymmetry is normal but it would be nice to correct it.
Thanks in advance.
Video
I say this all the time here. Try doing wall squats. It will help clue you in to where your form breaks down or highlight a mechanical issue. Then you can work on how to correct it. On youtube search for wall squat. there a video of JL Holdsworth explaining how to perform it. It’s also a great warm up tool too. At least for me it is.
On the 3rd and 4th rep I purposely shifted my weight
I honestly don’t see anything wrong from that view maybe the glare but the first two look fine. Last 2 not sure why you shifted
Might just have been a psychological thing hahahah. Looking back on it it does look fine. The shift in the last two was to attempt to compensate for the uneven squat
Pause the video at 15 seconds. The bar is crooked big time. Your chest is rounded over too much and your elbows are high as hell. Get the elbows down under the bar. Straighten those wrists up too. You may find a pinkyless grip works well. Elbows down and chest up.
Maybe try foam rolling / LAX / baseball you glutes & hams as in the DeFranco agile 8 deal.
Maybe try one leg pistol squats to see if you have some huge strength imbalance in the legs. May your back is weaker on one side. The body seeks the strongest position during movements so you sihfting to the right means the left side is weak. Work on that unilaterally with supplental and accesory movements.
A video with some decent weifght on it would be helpfull too. I’m no form whiz but I certainly don’t have perfect form with an empty bar.
oh, do you now or have you ever had an injury to yor back?
Alright, I knew tightness and the wrists being bent were both things I needed to work on. Tried the pinkyless grip made it a little better. Anything else I can do to improve this? And just tried to pistol squat with both legs; couldn’t do it for shit with either but managed to get further down with my left leg in the air which. I’m at the gym right now. Ill foam roll before leaving. Just noticing now that the left shin is more vertical than the right is. No matter how I reposition the leg it’s still more on an angle than the other is.
Fuck squats are complicated shit. Determined to get this shit all figured out though.
Oh, and no back injury. No injuries what so ever.
Your stance is a little wide, but the right hip looks better than the left. Do you sit a lot and wear your wallet in your right back pocket?
Squatting any narrower doesn’t allow me hit depth/doesn’t feel comfortable.
Actually, wallet always goes in the left. I do sit a lot. I’m a student (sitting for 7 hours a day) and I tend to watch a lot of TV at home. My part time job requires that I stand and walk around for shifts ranging from 3 to 7 hours if that helps any
Looks like you have less mobility in your left hip to me. If you lay on your back on the floor and put your feet up on the wall like in a squat position, what’s happening in your hips and if you push your knees out (with hands or elbows)?
May sound stupid but, should it be as if I would be parallel if it was a normal squat?
I do the same thing you do, don’t know
why, but only happens to me on warm up sets. I think its just not being tight for the light weight. Throw about 80 to 85% on there and do some singles, and video that
Are you right handed? I have a similar issue do to a side to side muscular imbalance, and mobility imbalance.
Do you notice one of your feet pointing outward more than the other? Its usually an indicator.
If any of that seems familiar, get going on hip and ankle mobility work. Also don’t neglect to do single leg work to bring up imbalances.
[quote]Alrightmiami19c wrote:
Are you right handed? I have a similar issue do to a side to side muscular imbalance, and mobility imbalance.
Do you notice one of your feet pointing outward more than the other? Its usually an indicator.
If any of that seems familiar, get going on hip and ankle mobility work. Also don’t neglect to do single leg work to bring up imbalances.[/quote]
Actually, I’m left handed! And maybe a slight bit. The two feet can look perfectly aligned (to me) and its only when I get in the hole that the problem (shins at different angles; one more so than other) becomes visible, really.
[quote]dzirkelb wrote:
I do the same thing you do, don’t know
why, but only happens to me on warm up sets. I think its just not being tight for the light weight. Throw about 80 to 85% on there and do some singles, and video that[/quote]
Checked out how it was without any weight after the working sets (didn’t take a video because I couldn’t really) and the problem seems to have solved itself, just like you had suggested. Thanks man!
[quote]bmcinnis96 wrote:
[quote]dzirkelb wrote:
I do the same thing you do, don’t know
why, but only happens to me on warm up sets. I think its just not being tight for the light weight. Throw about 80 to 85% on there and do some singles, and video that[/quote]
Checked out how it was without any weight after the working sets (didn’t take a video because I couldn’t really) and the problem seems to have solved itself, just like you had suggested. Thanks man! [/quote]
Excellent. It is something you and I both need to work on then. I always read that you are to treat every set as a PR attempt, aka, tight, explode, etc. I get lazy on warm up in terms of not exploding and not being tight, and I notice I do the weird shift, just like you.
I actually don’t explode on purpose to conserve energy until I get to my working sets, I think that’s fine, but need to always stay tight with form.