Understanding Hip Shift In The Squat

We see content all the time regarding hip shifts in the squat, but do we really understand why? A hip shift in my opinion is arguably the most complicated aspect of form breakdown in any of the 3 lifts. Typically it is a multi-factorial approach due to so many compensation patterns up and down the chain from just 1 minor breakdown. But where does that breakdown come from? In my latest KZbin video I detail how the shoulders, obliques, hips, and feet all interconnect in regards to hip shift. Shoulder external rotation, oblique control, hip internal rotation, and foot pressure all form this chain of stability and mobility to create a symmetrical squat pattern. Yet the issue is that we are rarely symmetrical as human beings. One minor asymmetry can create multiple compensation patterns up and down the chain and create a very complex situation. From my viewpoint, understanding where this breakdown occurs, what to look for, and the effects one minor deviation has on the rest of the body is the key to understanding a hip shift. I talk about the 4 variations of hip shift I see across the powerlifting spectrum, tests to gauge where the initial route issue is stemming from, possible fixes in regards to these problems, and lastly some real world examples and analysis of some lifters displaying hip shifts. The point of this video is less to teach you how to fix your hip shift though, and more to understand why the hip shift occurs. There are many videos giving hip shift fixes, but what they miss is the why behind it, as I will confidently say there is no one size fits all fix for a hip shift. If we can first understand what is happening, then the fix becomes a lot easier.
#hipshift #squathipshift #lowbarsquattechnique #squattechnique #squatform #lowbarshouldermobility #lowbarhipshift #powerliftingtechnique #powerliftingform
Hip Shift Drills: www.dropbox.co...
Low Bar Squat Setup and Bracing: • Setup and Bracing Guid...
Foot Rooting and Pressure: • Comprehensive Guide To...
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[@alejandrocubillas8093]

Truly the best, most in detail and up to date videos of powerlifting in all of KZbin. Love the channel.

[@PRsPerformance]

Thanks man, appreciate the support!

[@turul9392]

My left leg has almost an inch (2 cm) less circumference. It's noticable. Is it due to me shifting to the right?

[@PRsPerformance]

Everyone’s legs are asymmetrical, wouldn’t worry about that

[@KoochieMonsta]

So I had someone on redditt direct me to your channel due to me posting about my squat form. I definitely have a rotation twist and it's definitely due to my left shoulder not being able to externally rotate as much as my right side. So much that the bar feels like it's not even center on my back when it actually is. And i have to shift it to my tad a left for it it be "centered" to My feel which actually shifts the center of the bar about 2" to my left. I've watched several of your videos and I think by far you have the most in depth and descriptive ways of explaining things. I cannot believe your channel doesn't have more views - but I will definitely direct people your way. My utmost humble thank you. I appreciate your time and effort I to your videos. I've been lifting for 8 years and my squat has always been off. The more muscular I've gotten, the more I noticed how off my squat is. Again, thank you.

[@PRsPerformance]

Appreciate the support and thanks for sharing the content!!

[@cameronkokes6778]

amazing video. best analyses of hip shifts i've ever seen. thanks

[@PRsPerformance]

Thank you, really appreciate that!

[@cameronkokes6778]

@@PRsPerformance I have a shift to the right coming up out of the hole. definitely noticed limited IR on the left, so gonna give the tempo wide-stance goblet squats a go

[@Slazbob]

Totally in-depth video brother! Appreciate it

[@PRsPerformance]

You bet!

[@alvar8t]

36:15

[@PRsPerformance]

🤝

[@Eman-mf8im]

I figured out my hip shift was due to uneven internal rotation of the hips, probably due to the underlying bone structure. I made the mistake of trying to over-correct it even though it wasn't causing any issues and ended up with some hip impingement issues on my left hip (the one which has less IR). Definitely agree with your first point: if it's not causing issues no need to fix it!

[@PRsPerformance]

Yep! I myself will likely always slightly shift into my right hip for the same reason, and that is extremely common.

[@julibolivar2396]

Hi im struggling to understand the whole video because english is not my native language😂 but doing well tho…. I have hip shift and im trying to fix it at all cost because it cause me pain 😢 and i love sq 😢 i had been very stress and sad about that hip shift for real 😢

[@PRsPerformance]

Hope you find a fix and maybe this helped!

[@fawzaanmohammad6782]

Could you do a video on how to fix knee cave next?

[@PRsPerformance]

So here are a couple things I've put out on Instagram that will help answer that question a bit, as well as I allude to this at the 22:40 mark of this video, and at the 24:40 mark of the Squat Technique video I have. Basically it comes down to not overly biased into abduction, maintaining medial foot pressure, and pelvic orientation. instagram.com/p/BsfyFyGgFFD/ instagram.com/p/B8tb_LLAOTe/

[@ayushchoudhary8415]

Great video found my that my shift is due to internal rotation, thanks to Kaushal iron creed for sharing this

[@PRsPerformance]

A big thank you to Kaushul then!

[@foxarium1577]

hello, i noticed that when i do back squat, my left shoulder, arm and elbow feel stable and stay still even during the squat, but my right arm elbow and shoulder move around, often my right elbow is either higher or lower than my left. Even when i do front squats, i don't have much issues getting into a front rack position but my right elbow moves around during the squat. My left again is stable and still. I believe it's a shoulder issue but when i try to test for external rotation my shoulders are even, what could it be? i'll try some drills for my shoulders, lat stretches and such

[@PRsPerformance]

That is a bit too complex of an issue to help diagnose through a KZbin reply unfortunately.

[@foxarium1577]

@@PRsPerformance i see, thank you anyway, i will try some drills from your folder

[@FiremanSimon]

I'd love to see an ankle assessment and treatment video.... :)

[@PRsPerformance]

Give this below post a read. In regards to ankle mobility, I've found very little success worrying about their actual mobility, and more so about the positional requirement to allow your natural maximal dorsiflexion. instagram.com/p/B8tb_LLAOTe/

[@stevemass8523]

5:04 that was me for years

[@PRsPerformance]

super common, you are not alone!