How To Fix An Uneven Bar Position On Squat

[@eduard_kuchynka]

I have this problem but never thought it's about grip strength. Now that I recorded myself its clear as a day. Thanks

[@PRsPerformance]

You're welcome!

[@sawyerklatt]

Excited to watch

[@PRsPerformance]

Thanks for tuning in!

[@antjuanbuffett2580]

We have missed you!!!! Love the content!

[@PRsPerformance]

Thank you!

[@kagefisk]

thanks doc! this saved my squat. felt a lot better today squatting.

[@PRsPerformance]

Great to hear!

[@a.opterix3576]

Hey man, great content. You might wanna think about getting a clip on mic or something to mitigate reverb and allow you to speak at a normal volume and still be heard just fine.

[@PRsPerformance]

I'll look into that!

[@qqfeichew]

Thanks for the info Steve! I don't personally deal with an uneven bar but watching content like these helps me better address problems that arises amongst my lifters

[@PRsPerformance]

Resources for fellow coaches is a big reason I put out these videos, glad it could help!!

[@sirRustyiron]

you're an absolute gem bro, this issue has been a Bane to me, I get demotivated to squat because I always feel if my body is tilting to one side and then the bar looks wonky. I see my buddies who are weaker in terms of strength and squat less but they immediately get their perfect bar placement, feet placement, and squat in a straight motion. Do you think having mirrors in front of the squat rack puts some people off?

[@PRsPerformance]

I hate mirrors in front of you when squatting. It inadvertently forces you to look at yourself and what you are doing versus "feeling" what you are doing. Let alone the fact that in competition there is not a mirror there.

[@MatteoDettori]

This is gold, helps for bench too :)

[@PRsPerformance]

Thank you!

[@Showdownxlm]

EDIT: i just checked videos from my time where squat was even... And yeah... i allways thought my right side was too high due to missing internal rotation... when in fact my left side is now lower than back then, which means weak grip (which perfectly aligns with my brachiordalis pain due to grip strength) all this caused left hip pain because lext side lower and my hip shifting away to the right. Cant waite to try it out... so many thanks!!

[@PRsPerformance]

You are welcome, hope this helps!

[@CindiBrowning]

Enjoy your content, and congrats on *almost* staying under 20. ;) Would some of those same fixes or processes translate to similar issues in bench as well?

[@PRsPerformance]

Yes, in particular the wrist extension. Common on bench to see asymmetric wrist position. Have a post I just made recently on Instagram about that, would recommend checking it out!

[@dgoyena216]

Super sick video. Ive been dealing with uneven bar on my back for years and i think I figured out its related to grip width and grip passiveness from this video. Grip width being too narrow and with elbow surgery i had on right side resulting in limited ROM, so for squat its flexion and if i go to narrow the bar tends to shift to the right during walk out since that elbow can't flex as much as the left. And then obviously theres a host of issues down the chain from it.

[@PRsPerformance]

Hopefully this helps even that out for you then! Just a simple thing like that can affect so many things down the chain!

[@dgoyena216]

@@PRsPerformance I have small degree of structural scoliosis too from previous back injury that probably also isnt helping things but i noticed things square up nicely regardless if i just fix the bar position. But it is very awkward feeling. Do you recommend people drop weight when re-adapting to proper bar position?

[@zoranagavrilovic9403]

This is such incredible content

[@PRsPerformance]

Thank you!

[@Rylienivek]

Hey man I know this is an old vid, but I’m currently dealing with this right now. I used to high bar squat with no issues and with perfect form, however I recently switched to low bar and I’m noticing that when I get out of the hole, my hips are leaning more to the right side, causing me to readjust the bar at the top of the rep. I doubt this is an imbalance, as I had no issues with high bar and my quads measure the same. I do think it’s most likely improper bar placement. It feels like the bar is perfectly sitting on my left side rear delt, but is a bit higher up on the right, but since I train alone I don’t really have anyone to verify. I’m pretty sure my grip is equal distance apart and I’m using the same amount of pressure on each hand, but I really like the method you mentioned at 8:06, which I’m going to try next time. Sorry for the long post, I’m running out of options at this point😭

[@PRsPerformance]

If you haven’t already, I’d also recommend checking out the low bar bracing and setup video I have!

[@Rylienivek]

@@PRsPerformance so I just checked that vid, I will incorporate your cues next time I squat in a weeks time, if I’m still unable to maintain an even bar placement, Is it possible to have you look at my form?

[@iDj1337]

Hey dude 👋 do you have a tip to get more forward knee travel in the Squat, aside from doing ankle drills 24/7? I really need to focus on driving my knees forward.. And my second question is if single leg exercises should be done? Thanks and have a nice day 😎

[@PRsPerformance]

There is only so much forward knee travel you can get, more isn’t always better. Heeled squat shoes can help though if you are limited. And yes I am a big fan of unilateral leg work.

[@iDj1337]

@@PRsPerformance I have to focus so much on forward knee travel cause my body ends up with Buttwink if I just think up and down.. But if I really focus on letting my knees go forward my back is so much straighter going down into full squat depth..

[@zizroysthegreat607]

You know this channel is the shit when the national champ sawyer is watchin

[@PRsPerformance]

💪💪💪

[@michaelrealpe1583]

Que buen video!

[@PRsPerformance]

Thank you!

[@sajanpatel9313]

Really great vid, helped a lot, TY

[@PRsPerformance]

Glad it helped!

[@dalumfitnessph]

If these grip, shoulder mobility address, does this also fixed the body imbalance during squat like delaney wallace? I also have uneven:imbalance stance. How to fix this?

[@PRsPerformance]

Yes, bar position could effect things down the chain

[@zTorrentiaLzzz]

Had this problem for 3 weeks now. Tight lat/hips/groin started hurting

[@PRsPerformance]

Hopefully this can help a bit!

[@davidsanchezaraiza9889]

Thanks for this video, as I don't really believe squat u completely

[@PRsPerformance]

Squat U is terrible

[@herrnoname2.094]

Even on a SSB my bar position is uneven😅

[@PRsPerformance]

Could be because of something you are doing, but that could be because of the pad on the SSB, they often wear uneven and then sit on your back uneven.

[@seanpark4161]

YESSSSS 🙏

[@PRsPerformance]

Enjoy!!