1/27/2024 0 Comments Shoulder mobilityIf you are unaware of these positions and how they should feel, this could be the cause of you leaning to one side in the squat. In relation to leaning in the squat, this could be an awareness of the bar position on your back, your shoulder positioning, grip width or even an imbalance of these things side to side. In essence, your awareness of where your body is. Proprioception is your ability to perceive how the body is positioned or moving. If your hips are shifting in the deadlift as well, then check out my article How To Fix Hip Shift In The Deadlift (10 Tips). There are seven main reasons you lean to one side during the squat: Let one of our coaches help you get stronger Why Do You Lean To One Side During A Squat? This could also lead to muscular imbalances due to the uneven loading and even increase your risk of injury.Ĭheck out my other article on the Top 17 Squat Mistakes. Where not only the bar is leaning to one side, but your entire body begins to shift into loading that same side. It Can Lead to Other Movement IssuesĮxaggerated periods of time squatting whilst leaning to one side can lead to developing further movement issues, such as hip shifting. If you’re constantly leaning to one side in the squat, it can cause IT band pain when squatting, which we discuss in our other article. This may lead to further muscular imbalances and increased injury risk. Relying more on one side is going to be far less efficient at producing force, and therefore moving more weight, than loading both sides evenly. The main issue with this is that you are over relying on one side of your body to produce the force needed to complete the squat. You Will Be Loading One Side of Your Body More This will also increase your chances of failure, and overall risk of injury. This will lead to you feeling off balance and unstable, both of which negatively impact your squat. Leaning the barbell to one side will shift your body further to that side as well, rather than the load from being centred over your stance where you are most stable. There are three main issues that arise from leaning to one side: 1. ![]() Whilst a slight lean on the occasional set will not be a significant issue, the more pronounced the lean is, the bigger the issue becomes. Some lifters may only have a very minor lean to one side in the squat, others will display a more pronounced lean where it appears the bar is drastically shifting to one side. ![]() Let’s first discuss whether leaning to one side is a problem or not. ![]() Once you pinpoint the exact reason, you can then work to correct this. ![]() In order to fix leaning to one side, you first need to identify the causes of why it happens in the first place. Additionally, increasing your shoulder and hip mobility, and actively pulling the barbell down on your back will help you with a more balanced squat. How can you fix leaning to one side during the squat? You can fix leaning to one side during the squat by ensuring you are setting up with an even grip, stance, and bar position. If you lean to one side during the squat you are limiting your overall strength and performance, increasing your risk of imbalances and injury, and setting a foundation for further movement issues.
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