The high-bar back squat is one of the most important strength-training exercises. Weightlifters regularly use the back squat to build the muscles of the back, legs and hips. Unfortunately, most weightlifters don’t get as much strength from their back squats as they could.
A few weeks ago I covered my first rule for troubleshooting the back squat: Don’t good morning the back squat. This time, I will cover rule #2: Check your balance.
A lack of mobility, flexibility or positional strength may cause certain ‘correct’ positions of the back squat to feel uncomfortable. To avoid these uncomfortable positions, lifters tend to shift their bodies into positions that feel more comfortable. This affects the squat in 2 ways:
- It alters the amount of stress on each muscle group engaged in the squat, which causes some muscles to get overused, and others to get underused.
- It shifts the center of balance of the squat.
In the image below, the first skeleton is in a good position to squat. Its center of balance is over the midfoot.
The second and third skeletons demonstrate what happens when a lifter’s hips move into more comfortable positions: their centers of balance move away from the midfoot, either onto the heel or the toes.
Repeatedly hitting these more comfortable positions develops a technique that is ineffective in building the strength needed to increase the squat, or the Olympic lifts.
The good news is that this is usually easy to fix.
Any movement away from correct squatting positions is accompanied by a change in the center of balance. So, by forcing the center of balance to remain over the midfoot throughout the squat, we can eliminate the lifter’s ability to shift their bodies horizontally throughout the squat (or at least make it very difficult).
***
Most squatters don’t pay attention to their balance while squatting, nor can they recall whether their balance remained on the midfoot or not. Unless your squats feel great and continue to grow, I suggest trying the following approach next time you’re warming up for back squats. I’d love to see the results. Please tag me in a squat video on Facebook or Instagram @yashakahn if you feel an improvement in your back squats trying this out.
For this you will need a bar with some weights, weightlifting shoes (ideally), and two 0.5kg plates:
***
A few weeks ago I asked people to share videos of their lifting in order to get my feedback. Dan Juchniewicz sent me the following video to get critique on his back squat:
This is a good example of an imbalanced squat. By the third rep, his hips can be seen moving backwards as the balance moves onto the toes.
I asked Dan to squat using the following approach:
- Place a pair of 0.5kg plates on the platform as far apart from each other as you place your feet when squatting
- Stand on the 0.5kg plates, so that the hole is directly in the middle of your foot.
- Squat 4 sets of 4 reps using the following rules:
a) Don’t let your toes touch the platform
b) Don’t let your heels touch the platform
Here’s Dan’s execution:
To avoid falling off the 0.5kg plates, Dan kept the balance on the midfoot throughout the squat. With the right balance, he was forced to stay in the right positions.
Here’s what Dan said after adjusting his squat position:
“I noticed a big difference and felt the legs working a lot harder. I always have a tendency to use that stretch reflex at the bottom and bounce out. I would lose a lot of tension in the hamstrings. This allowed me to keep that tension the entire time and made it easier to keep my chest up.”
To make the change permanent, I advised Dan to use the 0.5kg plates for all of his warmup sets for the next few weeks. This turns on the right muscles for squatting, and lets Dan experience the right movement and balance throughout the warm-up to then follow during working sets.
***
By balancing the squat correctly, inflexible lifters are forced into positions that increase flexibility. Immobile lifters are forced into positions that improve mobility. And lifters with positional weaknesses are forced into weak positions, which in turn makes them stronger.
An inefficient squatter will most likely squat less than expected the first time they’re placed in a proper position. This is normal – their right muscles haven’t been working and are underdeveloped. They will start to get developed as soon as they are put to proper work.
A note: The weight doesn’t have to be exactly in the middle of the foot for everyone, but it really should be close to the midfoot. The 0.5kg plates are wide enough to accommodate for the small differences in balance that lifters may have.
TLDR:
If the balance is forced to remain over the midfoot, many squatting errors are corrected. Balanced squats build balanced strength.
Thanks to Dan, Alex and Louise for the demos!
nice!
I’d be interested in your analysis/correction of lifters with very limited ankle dorsiflexion. I’ve dealt with this by wearing lifting shoes with a lift, but, as you mentioned, “immobile lifters are forced into positions that improve mobility”. Thanks for a great article.
If someone is limited in their flexibility, it should be pushed gradually. But, for some – it just doesn’t get better. In those cases I’d do what you do, and use an extra lift in the shoes.
I’ll be sure to give this a try. Sometimes Squatting feels more technical and less natural to me than the Snatch or Clean.
Try this approach and let me know how it goes.
Yahsa,
Does this apply only for back squats or should front squats and overhead squats be balanced over mid foot too? In the picture the lifter with the weight over the heels is much more upright, wouldn’t that be a more desirable position to hit in a front squat ?
Yeah, this applies to all squats. This is especially good for overhead squats, and pulls to the hip (without ankle extension). If you try it, you’ll feel which muscles should be working. Likely, you” feel your legs working more than they usually do.
Thank you! I have had trouble with catching snatches and with back squats recently. I think my weight may have been shifted too far on my heels. Love the blog , keep it up.
Can you do this without weightlifting shoes?
only if you have very good flexibility in the ankles.
I squat in Chucks. I’m not sure how to benchmark my ankle flexibility, but in the event that I’m not flexible enough, can you offer any alternatives to your recommendations? I only ask because I’m pretty sure my balance is way off and I would like to correct this.
By the way, I just discovered your blog and it’s absolutely amazing! Great content and I really appreciate you taking the time to comment!
Thanks for the kind words. I recommend trying to squat on the 0.5kg plates, and seeing how you do. If your flexibility is good, the squats will be good. If not, you’ll learn that your flexibility isn’t good and can get to work on improving it.
Any suggestions how to improve the lockout with heavier jerks?
I’ll go over it in the near future.
Should you extend your toes to get more foot placement on the ground or should you have your toes “grab” the ground to create more tension?
I will do the drill today and another fantastic article.
When the squat is balanced correctly, you don’t need to think about these things.
Thanks!
Nice article!
I tried this on some down sets for my backsquat – I’ve never had any knee pain when squatting but when I tried this I had pain outside of my left knee for the first time ever… Ever have anyone experience this?
Thanks for the post
Yes, your body is working in a different way from how it’s used to moving. Weak muscles are being forced to work, and body parts are being pulled in an unfamiliar way. Try squatting like this for a week, with light weight, and see if it improves.
Will do – thank you for your reply
Any chance of an article on squat programming?
That’s a good idea. I want to write one more squat article on troubleshooting, then one in general on the back squat – using the ones written already on squatting as references. Then one on building the squat (programming).
Any ideas on how to approach programming with left/right imbalances? ie. my left ankle is a lot more flexible than my right. my left hip is a lot more immobile than my right. Consequently, I’ve hurt my right lower back before and my left anterior hip gets tight at the bottom. Do you think single legged exercises using the plates on the floor might help?
No, but I do think single legged exercises would help, and squats on plates would help. You should take the time to get flexible, and until you are flexible enough to safely and evenly lift, you shouldn’t go heavy. If this is your limiting factor then you should place more emphases on getting the flexibility you need than anything else. Yoga, romwod, stretch before training, stretch after training, stretch in the sauna. Spend time in uncomfortable positions.
I’ll be trying this out, had always the problem on having the bar over midfoot.
thanks for the tip!
Let me know how it goes.
Thank you Yasha after trying this out my squats feel much stronger and I can feel my legs really working
Great article!! My squat has been pretty stagnant and it occurred to me for the last few months my weight has been on the balls of my feet without me even thinking about it (also putting unwanted pressure on my knees).
Just thinking about keeping the bar over my mid foot makes me feel much more stable but as you said I’m not lifting quite as much. My legs are feeling the work a lot more and I’m getting fatigued more quickly (especially adductors and glutes).
In saying that I can tell that with this new balance and stability the potential for my squat is much much higher as all of the weight now seems to be loaded on muscle and not my joints!!
Anyway thanks again for a really useful article!
Excellent drill. This has been the single most limiting factor in my classic lifts. I’d been filming my lifts to correct the problem of keeping the weight midfoot until the second pull, but having plates there will give me immediate feedback and keep me from having to deload as much to build repetition with the proper form.
Glad I found this blog, Yasha.
A great tool for maintaining correct COG, so many errors get cleaned up when this is present, not to mention the huge increase in motor pattern consistency / efficiency . A very nice article thank you.
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Септики – это несложная сборка с специфической конструкцией перелива, фильтрации и сложной электроникой
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It tells a story of how these “agents” are trying to turn us into machines. We are closer then ever before for this to become a reality when they cause us to receive an implantable microchip in our body during a time when physical money will be no more.
You may have seen on NBC news concerning the implantable RFID microchip that some people are getting put in their hand to make purchases, but did you know this microchip matches perfectly with prophecy in the Bible?
“He (the false prophet who deceives many by his miracles) causes all, both small and great, rich and poor, free and slave, to receive a mark on their right hand or on their foreheads, and that no one may buy or sell except one who has the mark or the name of the beast, or the number of his name…
You also may have heard of the legendary number “666” that people have been speculating for possibly thousands of years on what it actually means. This article shares something I haven’t seen before, and I don’t think there could be any better explanation for what it means to calculate 666. This is no hoax. Very fascinating stuff!
…Here is wisdom. Let him who has understanding calculate the number of the beast, for it is the number of a man: His number is 666″ (Revelation 13:16-18 NKJV).
To see all the details showing why the Bible foretold of all these things, check out this article!
Article: https://biblewoke.com/rfid-mark-of-the-beast-666-revealed
GOD is sending out His end time warning:
“Then a third angel followed them, saying with a loud voice, ‘If anyone worships the beast and his image, and receives his mark on his forehead or on his hand, he himself shall also drink of the wine of the wrath of God, which is poured out full strength into the cup of His indignation. He shall be tormented with fire and brimstone in the presence of the holy angels and in the presence of the Lamb. And the smoke of their torment ascends forever and ever; and they have no rest day or night, who worship the beast and his image, and whoever receives the mark of his name'” (Revelation 14:9-11).
In the Islamic religion they have man called the Mahdi who is known as their messiah of whom they are waiting to take the stage. There are many testimonies from people online who believe this man will be Barack Obama who is to be the biblical Antichrist based off dreams they have received. I myself have had strange dreams about him like no other person. So much so that I decided to share this information.
He came on stage claiming to be a Christian with no affiliation to the Muslim faith…
“In our lives, Michelle and I have been strengthened by our Christian faith. But there have been times where my faith has been questioned — by people who don’t know me — or they’ve said that I adhere to a different religion, as if that were somehow a bad thing,” – Barack Obama
…but was later revealed by his own family members that he indeed is a devout Muslim.
So what’s in the name? The meaning of someones name can say a lot about a person. God throughout history has given names to people that have a specific meaning tied to their lives. How about the name Barack Obama? Let us take a look at what may be hiding beneath the surface…
“And He (Jesus) said to them (His disciples), ‘I saw Satan fall like lightning from heaven'” (Luke 10:18).
In the Hebrew language we can uncover the meaning behind the name Barack Obama.
Barack, also transliterated as Baraq, in Hebrew is: lightning
baraq – Biblical definition:
From Strongs H1299; lightning; by analogy a gleam; concretely a flashing sword: – bright, glitter (-ing, sword), lightning. (Strongs Hebrew word H1300 baraq baw-rawk’)
Barak ‘O’bamah, The use of bamah is used to refer to the “heights” of Heaven.
bamah – Biblical definition:
From an unused root (meaning to be high); an elevation: – height, high place, wave. (Strongs Hebrew word H1116 bamah baw-maw’)
The day following the election of Barack Obama (11/04/08), the winning pick 3 lotto numbers in Illinois (Obama’s home state) for 11/5/08 were 666.
Obama was a U.S. senator for Illinois, and his zip code was 60606.
Seek Jesus while He may be found…repent, confess and forsake your sins and trust in the savior! Jesus says we must be born again by His Holy Spirit to enter the kingdom of God…God bless!
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You may have seen on NBC news concerning the implantable RFID microchip that some people are getting put in their hand to make purchases, but did you know this microchip matches perfectly with prophecy in the Bible?
“He (the false prophet who deceives many by his miracles) causes all, both small and great, rich and poor, free and slave, to receive a mark on their right hand or on their foreheads, and that no one may buy or sell except one who has the mark or the name of the beast, or the number of his name…
You also may have heard of the legendary number “666” that people have been speculating for possibly thousands of years on what it actually means. This article shares something I haven’t seen before, and I don’t think there could be any better explanation for what it means to calculate 666. This is no hoax. Very fascinating stuff!
…Here is wisdom. Let him who has understanding calculate the number of the beast, for it is the number of a man: His number is 666″ (Revelation 13:16-18 NKJV).
To see all the details showing why the Bible foretold of all these things, check out this article!
Article: https://biblewoke.com/rfid-mark-of-the-beast-666-revealed
GOD is sending out His end time warning:
“Then a third angel followed them, saying with a loud voice, ‘If anyone worships the beast and his image, and receives his mark on his forehead or on his hand, he himself shall also drink of the wine of the wrath of God, which is poured out full strength into the cup of His indignation. He shall be tormented with fire and brimstone in the presence of the holy angels and in the presence of the Lamb. And the smoke of their torment ascends forever and ever; and they have no rest day or night, who worship the beast and his image, and whoever receives the mark of his name'” (Revelation 14:9-11).
In the Islamic religion they have man called the Mahdi who is known as their messiah of whom they are waiting to take the stage. There are many testimonies from people online who believe this man will be Barack Obama who is to be the biblical Antichrist based off dreams they have received. I myself have had strange dreams about him like no other person. So much so that I decided to share this information.
He came on stage claiming to be a Christian with no affiliation to the Muslim faith…
“In our lives, Michelle and I have been strengthened by our Christian faith. But there have been times where my faith has been questioned — by people who don’t know me — or they’ve said that I adhere to a different religion, as if that were somehow a bad thing,” – Barack Obama
…but was later revealed by his own family members that he indeed is a devout Muslim.
So what’s in the name? The meaning of someones name can say a lot about a person. God throughout history has given names to people that have a specific meaning tied to their lives. How about the name Barack Obama? Let us take a look at what may be hiding beneath the surface…
“And He (Jesus) said to them (His disciples), ‘I saw Satan fall like lightning from heaven'” (Luke 10:18).
In the Hebrew language we can uncover the meaning behind the name Barack Obama.
Barack, also transliterated as Baraq, in Hebrew is: lightning
baraq – Biblical definition:
From Strongs H1299; lightning; by analogy a gleam; concretely a flashing sword: – bright, glitter (-ing, sword), lightning. (Strongs Hebrew word H1300 baraq baw-rawk’)
Barak ‘O’bamah, The use of bamah is used to refer to the “heights” of Heaven.
bamah – Biblical definition:
From an unused root (meaning to be high); an elevation: – height, high place, wave. (Strongs Hebrew word H1116 bamah baw-maw’)
The day following the election of Barack Obama (11/04/08), the winning pick 3 lotto numbers in Illinois (Obama’s home state) for 11/5/08 were 666.
Obama was a U.S. senator for Illinois, and his zip code was 60606.
Seek Jesus while He may be found…repent, confess and forsake your sins and trust in the savior! Jesus says we must be born again by His Holy Spirit to enter the kingdom of God…God bless!
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It tells a story of how these “agents” are trying to turn us into machines. We are closer then ever before for this to become a reality when they cause us to receive an implantable microchip in our body during a time when physical money will be no more.
You may have seen on NBC news concerning the implantable RFID microchip that some people are getting put in their hand to make purchases, but did you know this microchip matches perfectly with prophecy in the Bible?
“He (the false prophet who deceives many by his miracles) causes all, both small and great, rich and poor, free and slave, to receive a mark on their right hand or on their foreheads, and that no one may buy or sell except one who has the mark or the name of the beast, or the number of his name…
You also may have heard of the legendary number “666” that people have been speculating for possibly thousands of years on what it actually means. This article shares something I haven’t seen before, and I don’t think there could be any better explanation for what it means to calculate 666. This is no hoax. Very fascinating stuff!
…Here is wisdom. Let him who has understanding calculate the number of the beast, for it is the number of a man: His number is 666″ (Revelation 13:16-18 NKJV).
To see all the details showing why the Bible foretold of all these things, check out this article!
Article: https://biblewoke.com/rfid-mark-of-the-beast-666-revealed
GOD is sending out His end time warning:
“Then a third angel followed them, saying with a loud voice, ‘If anyone worships the beast and his image, and receives his mark on his forehead or on his hand, he himself shall also drink of the wine of the wrath of God, which is poured out full strength into the cup of His indignation. He shall be tormented with fire and brimstone in the presence of the holy angels and in the presence of the Lamb. And the smoke of their torment ascends forever and ever; and they have no rest day or night, who worship the beast and his image, and whoever receives the mark of his name'” (Revelation 14:9-11).
In the Islamic religion they have man called the Mahdi who is known as their messiah of whom they are waiting to take the stage. There are many testimonies from people online who believe this man will be Barack Obama who is to be the biblical Antichrist based off dreams they have received. I myself have had strange dreams about him like no other person. So much so that I decided to share this information.
He came on stage claiming to be a Christian with no affiliation to the Muslim faith…
“In our lives, Michelle and I have been strengthened by our Christian faith. But there have been times where my faith has been questioned — by people who don’t know me — or they’ve said that I adhere to a different religion, as if that were somehow a bad thing,” – Barack Obama
…but was later revealed by his own family members that he indeed is a devout Muslim.
So what’s in the name? The meaning of someones name can say a lot about a person. God throughout history has given names to people that have a specific meaning tied to their lives. How about the name Barack Obama? Let us take a look at what may be hiding beneath the surface…
“And He (Jesus) said to them (His disciples), ‘I saw Satan fall like lightning from heaven'” (Luke 10:18).
In the Hebrew language we can uncover the meaning behind the name Barack Obama.
Barack, also transliterated as Baraq, in Hebrew is: lightning
baraq – Biblical definition:
From Strongs H1299; lightning; by analogy a gleam; concretely a flashing sword: – bright, glitter (-ing, sword), lightning. (Strongs Hebrew word H1300 baraq baw-rawk’)
Barak ‘O’bamah, The use of bamah is used to refer to the “heights” of Heaven.
bamah – Biblical definition:
From an unused root (meaning to be high); an elevation: – height, high place, wave. (Strongs Hebrew word H1116 bamah baw-maw’)
The day following the election of Barack Obama (11/04/08), the winning pick 3 lotto numbers in Illinois (Obama’s home state) for 11/5/08 were 666.
Obama was a U.S. senator for Illinois, and his zip code was 60606.
Seek Jesus while He may be found…repent, confess and forsake your sins and trust in the savior! Jesus says we must be born again by His Holy Spirit to enter the kingdom of God…God bless!
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