FIT really bad squat rotation

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grampositivecocci

New Member
Jan 15, 2004
7,645
Hi guys,

I have developed a really bad squat rotation, during my decent my torso rotates to the right, so that my left shoulder is further forward than my right, this is also accompanied by more anterior translation of the left knee.

What is tight, what is weak etc.

This is fucking frustrating.
 

Perkwunos

Dog Bones
OT Supporter
Aug 24, 2004
10,561
Abu Dhabi, UAE
You might have a back, hip, or some other injury, causing you to use one side of your body more than the other. Could you post a video?

I used to see high school or new lifters do this allot, maybe try completely changing your squat stance for a month or two, and then revert back to the previous stance.
 
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grampositivecocci

New Member
Jan 15, 2004
7,645
I don't have a video, according to mate at the gym it is a marked rotation but feet don't appear be collapsing inwards or moving around either. I think it is hip related.
 

knucks

Active Member
Jul 14, 2004
18,424
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Could be hip mobility then..I guess I'd check internal/external rotation and compare both sides. Probably check hip flexion as well..Is this something that happens with any weight or just when you get heavier?
 

brasheye

Rotary Crew
Jan 1, 2005
6,118
Sydney - AU
Like me bro, stronger left quad/hammy. Frustrating as shot. I've been doing single legged squats and leg press and slowly ironing out imbalances.
 

Falconer

Well-Known Member
Jun 23, 2006
65,536
maybe try completely changing your squat stance for a month or two, and then revert back to the previous stance.
This may be worth a try.

I have a similar issue when I squat with a shoulder width stance, but it goes away when I do a wider stance...

...which sucks cuz I hate doing it with a wider stance.
 

fatmoocow

bored
OT Supporter
Aug 27, 2002
28,873
the intarweb
This is a normal pelvic alignment imbalance. We generically call it the shift at the gym. Same shit they teach at the postural realignment institute (PRI).

Because of your liver being on one side of the body, the left side of the diaphram is different the right. I forget which one is stronger/larger. Anyway most people naturally want to stand on their right foot and rotate the torso to the right. Their left hip rotates slightly more forward and anteriorly (like when you step with your left leg forward). Over time this affects a bunch of shit, glutes, obliques, etc. so that each side isn't quite the same.

I've not really worked on it much, but a few of the dudes in the gym have fixed theirs. Basically you want to do more work on the weak side to strengthen it (left?). So you can do a plate squat where you hold the plate/kettlebell out front over the weak side and squat in to that weak side (left?). You can move your strong foot slightly forward to emphasize sitting back into that left side.

Another one you can do is jump in the cable cross over. Stand in a split stance with left leg forward. You want to do a cable row with your left arm, while simultaneously doing a cable push with your right arm. So you face the left stack of weights (that you're rowing with). So your resisting the force that wants to rotate you to the right. This helps with that twist.

There's much more sophisticated solutions, but I'm really not a PRI expert as I'm too lazy to do it most of the time.

Next up have someone watch you very carefully while you squat and que you when you start to shift. Volume doing perfect squats will help you recognize when you're fucking up at higher weights.
 

fatmoocow

bored
OT Supporter
Aug 27, 2002
28,873
the intarweb
:rly: I assumed that you were after you fucked up the name of it


It's ok, Bill's not a PRI expert either.

Lol restoration. Bill has at least taken the course, I've only watched a couple of the videos. Bill's pretty much an expert on everything. It's freakish really. Some of my bros will argue that not everyone fits their prototype, but a nomal squat shift like this is a classic example.

The thing I don't like about PRI is the lack of intensity to most of their fundamental movements. You need to do them like 3 times per day every day. The two I've listed above come from guys who've got it to work.

Have you seen the breathing stuff? That shit is like magic at least the manual therapy parts. Have some one push on your left diaphragm and try to breath out the right upper lung. Bam you get more shoulder rotation out of nowhere and feel awesome, fingers in the pussy.
 
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