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Back squat -- getting bar properly centered on back

hill8570
hill8570 Posts: 1,466 Member
edited November 13 in Social Groups
OK, weird question here. I was videoing my low-bar squats from the rear today, and noticed that in all three sets I shot, I consistently had the bar a good two inches to the left of being centered. My hand positions were fine, but it was obvious the center knurl was way to the left of my neck / back line. While I'm sure it would be more obvious as soon as I unracked at working weight (I'm working heavily deloaded right now while I work on form), even a little off center surely can't be a good thing. Any cues that I can user to work on on this?

Replies

  • auddii
    auddii Posts: 15,357 Member
    I can see the gaps in the knurling (the smooth sections) on either side of my shoulders. I have about an inch clearance on each side, so I make sure to line up my shoulders with that smooth section centered. The squat rack is right in front of a mirror, so it makes it easy. Without a mirror, it'll be a lot harder.
  • SideSteel
    SideSteel Posts: 11,068 Member
    In some cases mirrors can cause additional problems but I wouldn't say they are bad for everyone always.

    As for proper bar alignment I would look both ways as you're seating the bar properly. Hard left and hard right turn with your head and just look at the markers on the barbell.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    SideSteel wrote: »
    In some cases mirrors can cause additional problems but I wouldn't say they are bad for everyone always.

    As for proper bar alignment I would look both ways as you're seating the bar properly. Hard left and hard right turn with your head and just look at the markers on the barbell.

    Yup. I do both. I setup a mirror right in front of my rack and I double check with it.
  • hill8570
    hill8570 Posts: 1,466 Member
    My gym's got mirrors right in front of the rack. It generally throws me off to focus on them, but I should be able to use the look-left, look-right cue and double-check in the mirrors.

    Thanks!
  • MrGonzo05
    MrGonzo05 Posts: 1,120 Member
    I try to do it without the aid of a mirror, because there aren't mirrors available at meets. Basically I always put my hands at the same spot on the bar, and I try to center myself between my hands by feel. This works for me, but you might need to experiment.
  • TR0berts
    TR0berts Posts: 7,739 Member
    One thing I do is - and it only really works if you have a center knurl - is to line my face up with the knurl and go straight in.
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