SHIFT IN THE SQUAT

We may not realize it, but 70% of us overload our stronger leg when squatting, sometimes leading to a shift.

But what is a "shift" in the squat?

It is a sideways movement during the exercise, most noticeable around the hips and pelvis. It is a common phenomenon that can indicate various issues or misalignments in the movement. This shift can occur for several reasons, including differences in muscle strength, joint mobility limitations, muscle imbalances, or compensations due to previous injuries.

It is best to correct this deviation from normal squat movement, because it can affect your results in the weight room.

Think of a shift like a small pebble in your shoe while you run: it might seem insignificant at first, but over time it can alter the way you run, cause pain, and ultimately keep you from reaching your running goals to the best of your ability. In the same way, if left unaddressed, a shift in your squat can significantly affect your training and the results you hoped to achieve.

First, let's consider symmetry and balance. Our bodies love balance; they function best when balanced and forces are distributed evenly. A shift, however, creates a misalignment that can lead to asymmetrical muscle development. If you keep shifting to one side during the squat, the muscles on that side will work harder, becoming stronger and potentially bigger, while the other side may lag behind. This affects not only your appearance but also your function, because the stronger muscles may start to dominate even more, further worsening the imbalance.

Then there's the risk of injury. When you squat with a shift, you place uneven pressure and tension on your joints and soft tissues, such as ligaments and tendons. This uneven distribution can cause excessive stress in certain areas, increasing the risk of injury. For example, constantly shifting to one side can put too much pressure on one knee, potentially leading to problems such as tendinitis or, in the long term, joint wear and tear.

In addition, a shift can limit your overall training progress. Think of the squat not just as a leg exercise, but as a complex movement involving the whole body. When you squat correctly, you engage your core muscles to stabilize your torso, your leg muscles to perform the movement, and your back and shoulders to keep the bar in position. A shift can prevent these muscle groups from activating properly, reducing the effectiveness of the exercise and consequently 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 cause a shift toward the stronger side during the squat.

A difference in muscle strength, or strength asymmetry, occurs when one side of the body is significantly stronger or weaker than the other. However, we can consider various strategies for addressing it. First, we need to assess the muscle strength on both sides of the body to identify any asymmetries. Functional tests and strength measurements can be used to determine how severe the asymmetry is.

We can then work on unilateral exercises, meaning exercises that isolate one side of the body, such as split squats or single-leg deadlifts, which can help strengthen the weaker side. It is essential to pay attention to form and technique to ensure both sides work equally.

Since we are used to living asymmetrically, we need to retrain our movement and proprioception. Stability exercises can help the body recognize and correct imbalances during movement. Activities such as balancing on one leg, using unstable surfaces, and biofeedback therapy can be helpful.

However, athletes need to do the hardest thing of all: slow down and modify their training until the imbalances are addressed. Adjusting the training intensity, volume, and frequency for the weaker side can help restore strength balance. Continuing to train at maximum intensity will still lead to asymmetrical work, which risks maintaining the imbalance between the two sides. Supervision by a physiotherapist or qualified coach can be crucial to ensure that adjustments are effective and safe.

Other causes of a squat shift, which we will explore in future articles, may include mobility restrictions in the ankles, knees, hips, or spine, which can cause compensations during the squat and lead to a shift. For example, limited ankle dorsiflexion may cause someone to shift sideways to reduce tension on the restricted ankle.

Imbalances between the agonist and antagonist muscles around the joints involved in the squat can cause a shift to compensate for weakness or excessive muscle tension. For example, if the hip extensor muscles on one side are weaker, a shift toward the opposite side may occur.

After an injury, people may develop compensations in their movement patterns to avoid pain or use unaffected muscles. These compensations can lead to a shift during the squat.

A shift in the squat 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 more insights on this and other topics.
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email: diegoauriemma@gmail.com

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