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Back squat -- getting bar properly centered on back
hill8570
Posts: 1,466 Member
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?
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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.0
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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.0 -
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.0 -
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!0 -
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.0
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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.0
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