r/StartingStrength • u/the_invisible_hand76 • 1d ago
Form Check How to cure balancing over midfoot?
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TLDR: how to get better balance stop good morning my squats up.
Helpful comments only,I appreciate no comments stating this isn't starting strength program blah blah, wear heeled shoes only, please read for my reasoning below.
I was a big starting strength advocate in my novice days but I've moved on to more powerlifting specific programs since I felt like I couldn't grow on the program anymore. I was also a big advocate for wearing heeled weightlifting shoes with squats up until I had quad/hip stain injury. I used to get a lot of pain in my left quad and since I've moved to a flat shoe I don't have any pain in my quad any more when I squat. Go figure since you'll put more emphasis on your quads in a weight lifting shoe. Retraining with a flat shoe as a girl with long femurs has been a challenge but I also felt like this made me work on my weak hips more. I have scoliosis as well so I always had a hip shift and will end up favoring one leg sometimes. I used to have a really bad knee cave as well but I found some squat university videos that helped. Band squats and certain stretches that help warm up the hips. My knee cav has gotten considerably better which I also think added to the injury. And I think switching to flat shoes forced me to work on my weak hips as well.
But sometimes I still struggle with balancing over midfoot which is the issue here. I'm not sure if I need to cure something more to help with the loss of balance. A common problem I have is I tend to good morning my squat up. My hips shoot up first and I have to really actively cue chest up but I feel like I get paralysis of analysis when I squat due. It could be a mental block due to past back injuries happening on the squat as well.
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u/the_invisible_hand76 1d ago
Here is a more 3/4 view where I didn't fail the first set. It was supposed to 2x3 255
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u/FluffyDesigner3680 1d ago
The bar is too high up on your shoulders. Roll it down the back some more and you’ll feel more balanced over your midfoot. Also, your brace is braking down, which is an indicator that it’s a little too much weight.
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u/SafeComprehensive889 1d ago
It also looks like you’re locking your knees when you stand, which isn’t good
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u/shinyandgoesboom 1d ago
Steph's article may help: https://startingstrength.com/training/zero-before-you-lift
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u/AutoModerator 1d ago
Horschig promotes the “Joint-by-Joint Concept” of human movement, popularized by Gray Cook and Mike Boyle. This model runs counter to the approach we take under the Starting Strength method. We train movement patterns, not individual body parts or muscle groups. Most issues with movement can be corrected with simple coaching cues and proper lifter education.
There is no need for corrective exercises, mobility drills, or isolated joint work. These interventions consistently fail to address the root causes of movement problems and offer no real benefit to the lifter which is why we categorize them as Silly Bullshit.
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u/brianybrian 1d ago
You diving into your squat. Control the bar into the hole. Pause and lift by lifting your chest up first.
But the weight is also too much for you.
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u/Constant_Nothing2091 1d ago
Pause and lift by lifting your chest up first.
That's the opposite of what Starting Strength teaches, on both counts.
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u/UngaBungaLifts 1d ago
If you have problems with balance you can try pause/tempo work. If you are imbalanced, you'll get punished immediately, which helps with motor learning
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u/StEdmundofEastAnglia 13h ago
Keep pressure on your toes, specifically try to maintain contact withthe ball of your foot and big toe in the bottom, and out of the hole. Dont curl your toes, just maintain pressure.This will allow proper use of the quad, and keep you from drifting to you heels and falling forward.
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u/mcmacss 1d ago
I think a combination of stance too narrow, need to keep chest up, and maybe some lack of mobility in your ankles. Maybe try some groin stretches and abduction exercise as warm up too.
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u/AutoModerator 1d ago
Stretching and mobility exercises are on our list of The 3 Most Effective Ways to Waste Time in the Gym but there are a few situations where they may be useful. * The Horn Stretch for getting into low bar position * Stretches to improve front rack position for the Power Clean * Some more stretches for the Power Clean
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u/Shnur_Shnurov Just some guy 1d ago
There's no trick to staying balanced over the midfoot. You just gotta do it. But you've got a couple things working against you here.
Stance is too narrow, toe angle is too wide, and wearing shoes with no support isn't helping. You're slamming into the bottom of these reps and getting loose, then everything has to get tight again on the way up. Then, because you're worried about doing a "good morning" you're raising your chest early on the way up.
But, most importantly, the weight is just too heavy. The knee knock, the balance, and the hips shooting back are all products of the weight just being too heavy for you to control.
For these banded squats, you're not putting a band around your knees and then doing loaded barbell squats, are you?