squat 275 asymmetry

[Scott Ellison]

I've looked up past posts about asymmetries on the squat, but the videos they linked to have been removed. Can you take a look at my asymmetry and let me know if you have any suggestions?

2024 NOV 22

I can't see any asymmetry on lower weights, but as soon as I start making progress (adding 5lbs per week for several weeks) - this asymmetry comes back.

[Mark Rippetoe]

The last 3 are high, and if you insist on lifting your chest first out of the hole you cannot squat more weight to depth.

[Scott Ellison]

Thank you, Rip. I didn’t realize I was lifting my chest first.

[Maybach]

Your grip is way too lose: the bar oscillates ON your back by like an inch in either direction (look at the center knurling in relation to the logo on your shirt). Any asymmetry you notice probably comes from this.

The scapula should be "pinched" back as hard as you can get them, locking the back into a solid mass. Your elbows are very nearly in front of the bar, and they drop on the later reps, because the back musculature is not fully locked, leaving the humeri free to wiggle as they please.

Before you unrack the bar, pull your shoulder blades together as much as you can, and point your elbows to your tailbone. The bar and your back should be a solid unit.

[BareSteel]

I see it. Get a view from behind and perhaps you'll see that your left knee is caving in. Just an educated guess. The rear angle will be more illustrative about what's happening. Let's start there; it looks like the bar might be tilting too, but fix one thing first and see if the whole movement cleans up.

First, reduce the load until you can do 5 clean reps to full depth.

[Scott Ellison]

I just squatted 245x5x5 and filmed the last three sets. I filmed three different angles (side, rear, and lower side) - all in same video:

2024 NOV 26

I'm trying to focus on (a) Rip's advice of not lifting with the chest and (b) hitting proper depth. However, you can also see the asymmetry in some reps, especially on the rear angle. Any feedback/advice is appreciated.

[Mark Rippetoe]

Standard deal: high-bar squat above parallel, no hip drive.

[Scott Ellison]

Standard deal: high-bar squat above parallel, no hip drive.

Man, I spent 8 months working with a coach who focused exclusively on barbell training (and who claimed to have read your books). Super disappointed that I ended up with such bad habits on the most important lift.

I'll keep studying your videos on the squat and read your book to see if I can figure this out.

[Maybach]

It's your grip, man. Grip is loose, which means the bar too high, which means you can't lean over, which means you can't use your hips.

[Hayden-William Courtland]

There is a big difference between a "coach" who claims to have read the blue book and an actual SSC. The bar should be positioned under the spine of the scapula before you take it out. Check out that section of the blue book again, and then reach over your shoulder to feel for the spine structure on your body. Then when you get under the bar next time, slide the bar down until it moves over/past that structure.