Squat form check - bar tilting Squat form check - bar tilting

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Thread: Squat form check - bar tilting

  1. #1
    Join Date
    Aug 2020
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    Default Squat form check - bar tilting

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    Hi guys and gals,

    Link:
    squat bar tilt - YouTube

    Numbers:
    I'm 24, 210lbs 5'9. My squat today was 260lbs, restarted NLP about 10 days ago after a break due to equipment shipping delays.

    The Problem:
    I found that the bar is tilting to my right side. This tilt is more pronounced in lighter loads.
    Today, I also noticed that my squat stance is slightly staggered, the right leg settles slightly behind the left one naturally (I did correct this as soon as I saw it).

    History:
    When I was working out in a gym two years ago, others pointed this out to me and I switched to high bar based on some "bro science".
    One year ago, I started squatting low bar again, and my left shoulder used to hurt a lot, most likely because of an unstable bar position.
    As of now, the left shoulder (the one that is inclined up in the video) is stiffer than the right one, but I do the horn stretch, and can get the bar down low.

    Thanks for reading this, do you have any suggestions as to how to fix this issue? Furthermore, is the tilt bad enough to cause injuries in the long term?

  2. #2
    Join Date
    Mar 2015
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    Akron, OH
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    Default

    What does your squat look like from behind if you don't stagger your stance? That would be a good video to see.

  3. #3
    Join Date
    Aug 2020
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    Hi coach, so the link contains two warmups from behind followed by three working sets.
    In the two warmups, I'm quite certain that my stance wasn't staggered

  4. #4
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    They all look staggered with the left foot forward to me.

    If they're not staggered, then it appears that you have a left shin that is longer than your right. But as I said, it looks staggered to me.

  5. #5
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    Aug 2020
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    Here is the link from today's workout, 5lbs heavier and I also paid attention to the feet this time. I think they are in a straight line now? The bar is still tilted right side down, left side up.

    squat form check2 - YouTube

    Please note that this video has a tilt with right side down (previous one had left side down). The previous video was laterally inverted due to a "feature" in my phone that I have now disabled.
    Please go by this video, as it represents what someone will see from behind me.
    To recap, my left shoulder is noticeably more tight as compared to my right shoulder, and without stretching it well, I can't get the bar low enough. Other than that, I don't have any known problems anatomically.

  6. #6
    Join Date
    Jul 2007
    Location
    North Texas
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    You probably have a light leg length discrepancy, and the bar is tilted slightly, who knows what direction. Point your toes out a little more. But there is not terribly wrong with this squat, except that it is about 200 pounds too light.

  7. #7
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    Aug 2020
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    Thanks Mark, working on getting it up. Based on my height and weight above, should I still be eating at a calorific surplus to get it up to 400?
    Or will eating to maintain current weight also get me there?
    Serious question, not trolling you.

  8. #8
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    I know you didn't ask me, but I believe you'll need a caloric surplus.

  9. #9
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    Aug 2020
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    Thanks Andrew, will eat more now

  10. #10
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    starting strength coach development program
    My pleasure. Have fun.

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