We don't realize it, but 70% of us overload the strong leg when we squat, sometimes even resulting in a shift.
But what is the "shift" in the squat?
It is the lateral movement during the execution of the exercise that is clearly visible especially at the hip and pelvis level, it is a common phenomenon that can indicate various problems or misalignments in the movement. This movement can occur for various reasons, including inequalities in muscle strength, limitations in joint mobility, muscle imbalances or compensations due to previous injuries.
It is best to be able to fix and correct this deviation from the normal squat movement because it can affect your results in the weight room.
Think of shifting as a small pebble in your shoe while running: it may seem insignificant at first, but over time it can alter your running form, cause pain, and ultimately prevent you from achieving your running goals to the best of your ability. Likewise, shifting in your squat, if left untreated, can have a significant impact on your training and the results you were hoping to achieve.
First, let’s consider the issue of symmetry and balance. Our bodies love balance; they function best when they are balanced and forces are distributed equally. However, shifting introduces a misalignment that can lead to asymmetrical muscle development. If you keep shifting to one side during a squat, the muscles on that side will work harder, becoming stronger and potentially bigger, while the other side may lag behind. This not only affects aesthetics, but also functionality, as the stronger muscles may start to dominate even more, further exacerbating the imbalance.
Then there’s the risk of injury. When you squat with a shift, you’re putting uneven pressure and tension on your joints and soft tissues, like ligaments and tendons. This uneven distribution can lead to excessive stress in certain areas, increasing your risk of injury. For example, a constant shift to one side can put too much pressure on one knee, potentially leading to problems like tendonitis or, in the long run, joint wear and tear.
Additionally, shifting can limit your overall workout progress. Think of the squat not just as a leg exercise but as a complex movement that engages your entire body. When you squat properly, you engage your core to stabilize your torso, your leg muscles to perform the movement, and your back and shoulders to hold the bar in place. Shifting can prevent these muscle groups from engaging properly, reducing the effectiveness of the exercise and, in turn, slowing your progress.
So how can we solve the problem?
A significant difference in strength between the right and left sides of the body can lead to a shift toward the stronger side during the squat.
Muscle strength disparity, or strength asymmetry, occurs when one side of the body is significantly stronger or weaker than the other. There are several intervention strategies that we can consider, but first we need to assess muscle strength on both sides of the body to identify asymmetries. Functional tests and strength measurements can be used to determine the severity of the asymmetry.
We can then work with unilateral exercises, which are exercises that isolate one side of the body, such as split squats or single-leg deadlifts, can help strengthen the weaker side. It is essential to pay attention to form and technique to ensure that both sides are working equally.
Being accustomed to living asymmetrically, movement and proprioception re-education with stability exercises is needed to help the body recognize and correct disparities during movement. Activities such as one-legged balance, use of unstable surfaces, and biofeedback therapy can be helpful.
However, you need to do the hardest thing for any athlete: slow down and modify your training until you compensate for the gaps. Adjusting the intensity, volume, and frequency of training for the weaker side can help rebalance strength. Continuing to train at full strength will still lead to asymmetric work that risks maintaining the hemilateral disparity. Supervision by a qualified physical therapist or coach can be crucial to ensure that adjustments are effective and safe.
Other causes, which we will see in later articles, about the shift in the squat can be found in restrictions in the mobility of the ankles, knees, hips or spine that can cause compensations during the squat, leading to a shift. For example, a reduced dorsiflexion of the ankle can cause an individual to move laterally to reduce the tension on the limited ankle.
Imbalances between agonist and antagonist muscles around the joints involved in the squat can cause a shift to compensate for weakness or hypertonicity. For example, if the hip extensor muscles on one side are weaker, a shift to the opposite side may occur.
After an injury, people may develop compensations in their movement patterns to avoid pain or to use unaffected muscles. These compensations can lead to a shift during the squat.
Squat shifting is a sign of potential imbalances or limitations that need attention. A thorough assessment and targeted interventions can help correct the shift, improve squat performance, and reduce the risk of injury.
Stay tuned for future insights on this and other topics.
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