Why Does My Squat Feel Off?

Are Your Squats Uneven? Here's How to Tell (and Fix It!)

There’s probably been a time where one of two instances have occurred.

1) Either myself or one of the other coaches have commented/asked about how that set of squats felt, or, are you having any knee/hip pain etc. We ask this because we’re trying to understand what the cause is behind what we’ve just observed- some sort of weight shift that prevents/reduces symmetry in the bottom of the squat.

2) You rack the bar after a set of squats and notice that the plates on one side have slid towards the end. If either of these instances are relatable, hopefully the tips below go someway in addressing this.

What Can Cause Weight Shift In a Squat

When I see a weight shift or asymmetry in the bottom of the squat, assuming the issue isn’t technique or weight related, it always boils down to one of two things- Hip and or ankle mobility.

Looking at hip mobility, there’s two really simple tests that can pick up restrictions in how well

the hip rotates. They are:

1) FABER Test

2) Hip Internal rotation

How To Fix Hip and Ankle Mobility To Squat Better

The below link from Squat university demonstrates how simple it is to screen for these and provides very effective drills at restoring rotation and ultimately symmetry in the squat:

- The BEST Hip Opener Mobility Drill

- Unlock Tight Hips (IMPROVE MOBILITY!)

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For Ankle mobility my preferred way of testing is the half kneeling- knee to wall stretch-

- The Ankle Mobility Solution!💥

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If you’re unable to get your knee to touch the wall, with your toes a fist’s length away from the

wall, this banded joint drill is the fix-

- Banded Joint Mobilizations for Stiff Ankles

Is Your Bar Uneven When You Squat?

Now for the athletes that the bar after a set of squats and see that their plates have moved

on one side. This is almost always a result of poor shoulder stability. The following tests are nice

simple ways that any member can use to trouble shoot their problem-

Back Squat Shoulder Mobility Problems

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