I headed to the compound today ready to squat. I packed a couple pairs of briefs and was feeling pretty confidant. The other week Molly and I worked on some technique issues with my squat. The issue I have been having is that almost every time I rerack the bar after squatting it has shifted to the right. We broke down the different parts of the movement to determine when this was happening. We discovered a couple issues. The first is that the angle of my feet was not the same. I point my toes on my right foot out further than my left. I believe this allows me to push outward more with my left and shifts more of the weight to my right leg. The bar did not shift when I picked it up but is shifting sometime during the movement. Likely when I shift the momentum from the decent to the accent of the bar. We also noticed a significant muscular imbalance in my quads, hamstrings and glute. My right is much more dominant. I feel most of this is due to my adductor injury last August and I have been favoring my right side. Today I’m going to work on matching my foot position and work up to a moderate weight. Here is what I did…
Warm-ups Stationary bike (3 minutes), band pull aparts, Indian club swings, wall squats
SS Yoke bar squats to a 1 ½” high box Bar for a few 135 for 2 sets of 5 reps 225 for 2 sets of 5 reps 315 for 5 reps Put on Metal Pro Briefs 365 for 5 reps 405 for 5 reps 455 for 3 reps 495 for 3 reps
Deadlifts against quaded monster mini bands – Briefs on 135 for 2 reps 225 for 5 sets of 2 reps Hanging leg raises 3 sets to failure
Back attack 1 plate for 10 reps 2 plates for 10 reps 3 plates for 4 sets of 8 reps
Today felt pretty good. My foot placement seemed to help some with the bar staying even but I believe it will not be fixed until the muscular imbalance in my lower body is reduced. The deadlifts felt really heavy. The bar moved okay but the tension made me feel like my head was going to explode. I don’t believe pulling against bands is beneficial every week but sprinkled into a program I feel they help with learning to strain, keeping tight and locking the bar out.
