Fixing Hip Shift in the Squat-JTSstrength.com
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- เผยแพร่เมื่อ 24 ก.ย. 2024
- Are you having trouble shifting to one side during your squat? If this causing you hip or knee pain? Dysfunction in the adductors is a common culprit for this issue. Dr. Quinn Henoch describes some techniques that Chad Wesley Smith has used to address this problem for himself.
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It feels so wrong watching Quinn's videos for free
Quinn should write a book. I'd buy that in a heartbeat.
He is!
+Juggernaut Training Systems That's great to hear! As an aspiring PT student in undergrad, I'm trying to gain as much knowledge as I can from the best PT's I can find!
+Shane Lentz make sure you check out his site and forums on ClinicalAthlete.com
+Karm A he definitely isn't that type. Dr. Quinn is a national qualifier in weightlifting and has worked extensively with TeamJTS athletes.
Popsicle
such a common problem and this is the best video i've seen addressing it. should have a million views.
+Mano Papalex Thank you for the kind words Mano, glad it was helpful!
I've recently incorporated the exercises from this video into my regime, and within just a week or two, my hip shift has reduced significantly! I can't tell you how freakin' happy I am coming across your video. Thumbs up all the way.
what made your hip shift occur?
0:13 Intro
3:24 Lying Foam Roller Hip Rotations (Side variation 5:27)
7:00 Banded Thigh Squat
9:14 Reactive Neuromuscular Squat
This is awesome. My right quad is 1/2" larger than my left, and I can literally feel my shift when squatting heavy. Now I have a gameplan for Monday's squat session.
Keep up the excellent work JTS team!
Ernesto Manuel how was progress?
I'm actually dealing with a bad case of pelvic tilt that has caused some SI issues for me. Thank you for this!
did you ever figure out how to fix it??
Man, i wish i could move to the west coast and train there. All the goodies and knowledge under one roof.
I can't thank you enough for this video! I have been dealing with pelvic/hip alignment issues for well over a year. This is a thousand times more effective than the physical therapy I was given and a fraction of the time. I am confident that with some consistency this will resolve the issue going forward. Thanks again!!!
This is probably one of the greatest squat videos I"ve ever seen. This is part of my problem. As I watch more and more from this site, I'm finding out I have quite a bit of work to do.
Great video, would be cool to see you guys do a series on imbalance it is a issue for most lifters that usually ignored till an injury happens and I really like the way you guys go though the mechanics of movements in your videos
+Southern Boulder Thank you for the words of encouragement! What exactly do you mean by imbalance? We'd love to do more videos addressing what you guys need, but that's a broad topic.
A series on correcting common imbalances that restrict the effectiveness in lifting. It is a board subject but focusing on some of the things that lots of people have issues with would great. I really liked the range of techniques you gave in this one giving some good options to put together to correct a problem. Keep up the great content guys
This is gold. Same issue here. Thank you.
Have had this same issue as well for over a year, right hip shift with stronger right glute and very weak left glute. Tons of right adductor pain and overall hip pain. Quit squatting for months(only performed banded goblet squats) I've only been incorporating extra left glute work/training (bulgarian split squats, one legged RDL's,hip thrust, etc) to bring up the left leg, but never thought of the techniques shown here. Hopefully I'll fix this soon with this extra knowledge. Great video Chad!
Did it work? Currently having the same issues you are discribing because of a strenght imbalance.
cor did it work foryou
Have you fixed that?
This is fantastic! Over five years ago I was in a big crash when my motorcycle was hit by a 4x4 and I noticed this year when I filmed front on I was shifting my hips onto my right side, no pain what so ever but as you said it must be detracting from strength potential. I'm going to incorporate this asap, thanks Chad and crew!
Alex Levine how was your progress with this
Yeah how was your progress
???
A diamond in the rough on the topic.
I do like your chilled out commentary,easy listening after hard training
I appreciate your final comments about the transient nature of the intervention and the need to persist with practice. Probably the MOST important element discussed. Nice work.
Thank you man.. thank you so much.... i have a pelvic rotation which was causing me all kinds of dysfunctions and i was avoiding squat because of it... now i found out how to deal with it.. thank you so much....
Hi Chad and Quinn. Thanks for the great video. What I noticed is that when Chad is just standing, he is often standing on his right leg leaning into his right hip and rotating his hip (2:35, 6:57, not at the beginning). How does this relate to the pattern in his squat? The question I have for Chad is; how often do you stand like this? This might be a very consistent standing pattern. What I noticed with people I have trained is that this can show up in a squat or deadlift pattern. If this is a regular standing pattern than it is not so strange that this translates into a squat or a deadlift. Standing like this for long periods of time during the day overrules the training time you put in. It programs your body that this is the normal way for the hip to go and stretches and activates certain muscles just on one side. So to ensure that the pattern sticks even more, you might want to consider changing the way you stand during the day. Be conscious about it and stand on two legs. What are your thoughts on this?
Thanks again for the great content,
Bastiaan
+flamehead0007 Thanks. I've never really been conscious of it but I'm sure that could be contributing.
+flamehead0007 Yes, standing & gait postural preferences can certainly correlate to the shifting that is seen when lifting.
I have had this problem for about two years and I’m glad I have finally found a way to help correct it
Could've done with this 8 months ago guys! Great stuff.
This video is Gold. Solid Gold for athletes
Really loving the look and feel of the video! Real high quality stuff here. Fantastic information as usual too. Thanks JTS!
This is incredible content. I am having an almost identical issue to Chad's at the moment and this video is extremely helpful. Mind boggling to think this is free, on TH-cam and for everyone to benefit from. Top stuff as always guys!
Most knowledgeable and helpful coach on youtube. I'm really thankful for your channel and your videos, it has helped to know my body better and thus enhance my quality of life.
Dr. Quinn is a smart, smart man
Great video. Its exactly what i've been doing, to the point that my right leg is bigger than my left now. Can't wait to try these drills. Keep up the great in-depth video's.
How was the progress?
@@chrisnicolaou3871 Good. Both legs are equal now. i still do one legged stuff to maintain equal strength
This video is absolutely amazing! Great information.
second time watching. awesome video, thanks guys.
+Strength Side Glad it was helpful!
This was an amazing video! Definitely a game changer. And you can tell it is quality information because they tell you these drill are only transient or temporary and must be reinforced by performing the movement pattern while the changes are still in effect.
Thanks Chad, this was super informative. I've been exploring hip correction/mobility drills for months and haven't come across the ones shown in this vid so I'm very appreciative.
Awesome video guys. Utilize a lot of these. The adductor pullback with the band is solid option as well. Great stuff. Keep it up!!!
I've been looking for advice to fix this exact problem. Thanks so much.
I have 10 pins in my acetabulum and I have been able to self correct most mobility and strength deficiencies, but this was exactly what I needed to fix my squat
Im so happy to finally find a solution to this
Thank you so much! Helps me with my hip shifting and knee pain during squats!
You guys really stepped up the editing! Its awesome! (y)
High quality information! I was looking for something like this
Awesome VIdeo Chad. Really waiting for the adductor video. Keep it up !
Awesome....hip shift severely reduced when warming up with these exercises
Been pumping out great quality videos recently Chad keep it up
This better fix my hip shift or I'm coming for you both.
Great video! I really like the editing :)
I also had this problem, and i sometimes go to a chiropractor, and he could tell my hips werent symmetrical in muscle development, and due to that one side was tighter than the other. He cracked my lower back and worked on my hip region using active release and it seemed to fix it in a couple visits. now all i do is think about squatting even during training and hopefully itll transfer into my max attempts
My chronic pain on my right hip started 2 years ago. I had an injury in the left knee 4 years ago not properly treated. I feel that I have a big tension on the right side and too few on the left. All the doctor just don't listen to my feelings and I still don't have a solution to my problem...until today! When I started to make the squat with the resistance band, just after the first time I feel something like a recondition in my body and less pain! So I would like to thank you and ask one thing: are there other exercises to rebalance the weight in the body? Or what are the major muscles that I should need to train? Thanks from Italy!
Excellent video explaining how help correct hip shift. My physio told me I shift my hip to the right when squatting. My hip also shifts to the right when I ride my road bike. I will add this to my workouts. It's something I can do for myself with going to my physio too often.Thx. 👍
Thanks, this is a problem I have and was wanting information on the subject.
THANK YOU! I needed something like that
Great video, I have this problem too. I think with me it stems from my right oblique being much stronger than the left. My whole right side of my torso is always tense and tight and "turned on" and my left side always seems to be relaxed
A few of my clients have this issue. Try some single arm farmers carries (hold load in right hand, forcing the left abs to stabilize) as part of your warm-up. There are many oblique exercises that you could use, but I've found this one to be effective for many. If you can do some basic drills to fire up the left abs prior to training, it can be a big help.
This stretch can help also.
th-cam.com/video/Nvmcmia3QUU/w-d-xo.html
Thank you so much i have this problem too this should help a ton
Thanks for the video! I have the exact same problem and doing the drills before training makes my squat feel so much better!
"probably" where we need to spend more time??? "DEFINITELY" where we need to spend more time
Good information but I wish the camera guy was directly in front of Chad so that we could see his shift a little bit better before and after
this is so Freaking Helpful. I shift really bad I Noticed when the weight got Heavy.. I was so Pissed off
This is brilliant. I have this EXACT problem 100%.
phenomenal video, thanks dudes.
most helpful video I've seen in a long time!
What's the soundtrack?! Awesome video guys! Always solid info from this channel! I've taken a lot from you guys! Thanks!
Great info!
I use a hip band right above my knee caps have help keep me in place squatting over 300 pounds no more knee pain
I'm currently experiencing similar issues with my left hip where it shifts to the left. I always feel like my left hip is taking more force/pressure throughout the day whether it be leg day or just walking. Thanks for this video.
Amazing info I’m going to do this for my hip shift thank you
Glad it was helpful!
My hips are also rotated to the right, but I hip shift to left in squats
Very helpful, thanks 🙏
I don't understand why my RIGHT quad is bigger, when I have hip shift to the LEFT. Any explanations?
(I should probably watch the whole video before replying) I've been having this problem as well. I noticed one hip flexor and reciprocal lower back was weak and or taking the strain from the other sides weakness. I've been trying to address it using:
Glute-Ham bridge and variations
Side Lying Bridge
Hip Circle/slinghsot
I'll be looking to add these to it as well.
Same. I've just found this out. Anyone know how to overcome it?
Excellent video
Chad is to big to even see the shift
i needed this! thanks bro !!!
You have no idea how much I needed this. Is this that common? and why?
+Jimmy Mcrustler Glad it was helpful. Yes, it's a pretty common problem. We outlined some of the reasons why in the video. It's just human nature to be a bit asymmetrical. Doesn't have to be a problem, as long as we do things to counteract it periodically.
Liking before watching based on the comments
Bodyweight: Handsome
Taichi would guide you through these fixes. it's all built in the movements!
Thanks for this, i noticed that when i full squat my pelvis is uneven at the bottom of the squat, i'm going to try out these exercises.
Thank you so much
Thank you for this! i used to shift my weight in my right side cause i overthink too much that my right hip is retroverted and also for sometimes i injure my right paralumbar area.
what are your thoughts on adding foam rolling on muscles with increase tone to these drills? I don't know if Chad's right hamstrings fire more during his squats, but I try to do foam rolling on the specific areas of weight shift, and some basic stretching followed by movement drills like the ones you prescribed in the video for my clients that have similar issues. thanks for the video post. Your team does great work! Appreciate it.
+Dee Robinson sure, you can add implements like foam rolling at any point before, in between sets, or after drills such as these. I'd put the bulk of the time on the movement-based drills, though.
+Quinn Henoch thanks. I like teaching more movement based drills as well. I find sometimes I have to be helicopter parent and be there so they do the drills. Clients usually no problem foam rolling or taking a referral to a massage therapist. After a few times they usually understand the drills help more.
Quinn says he’s favoring his right side, but Chad shifts left in the heavy squats. It’s a bit confusing. The Banded RNT squat is to correct a right shift though. Anyone else notice this?
thank you!!! very very informative
When trying to show a shift from left to right, why in the hell would you shoot an off angle? You understand that it makes it completely impossible to see what's going on right?
Awesome video. Chris duffin also has a video on this focusing more on fascial release techniques if anyone still has questions about it
Hi Quinn,
Appreciating all of the great content. I was just wondering if you could point me in the direction for any academic references for the 90/90 breathing side lying exercise? Cheers
I have a 14-yo client who has the exact same problem, i have him do bodyweight squats with the band around his waist too. (And stretching and activation exercises etc) But he also has this problem with push-ups, his left hip turns/rotates to the back, so his right hip is more in front of his left hip. Any suggestions on working to correct this?
2 questions:
1) is chad a lefty? cuz im a righty and i shift to my left and i feel it has something to do with being more prone to execute rotatory movements from right to left (or vice versa if youre lefty) : throwing, swinging a bat etc.
2) could make a video (if its not done already) on how to deal with a similar problem with the shoulders on your bench
Great info, thanks!
I'm right handed.
Hey Quinn! Thank you for this informative video! I have tried some of the methods mentioned in the video but am still facing slight shifts. My hips shifts to the left instead. Does that mean I'm favouring my right or left more? I would like to know so I can incorporate single leg exercises:)
I find side planks fixes all my issues as it's an instability of the hips causing the problem
Wowww. This is magic!
Most Excellent. If the left SI joint is FUSED due to an accident. Is it realistic to ever expect to do deadlifts or squats without hip rotation and collapsing?
Dr.Quinn If you have multiple issues with your squat, how do you choose which to work on first?
Thank you for doing this video! 💪🏽
I just keep thinking to myself that Chad is leaning on his right side the entire video😂
Dude at least give credit to the postural restoration institute.
I'm guessing this works for front squats as well? My high bar back squats are fine, but coming up on my front squats is when I get the shift.
Can someone help me? After doing this exercises for a week, my squat is getting more or less even at the bottom position and my left hip joint doesn't hurt anymore.
The problem is now after doing these exercises when I walk my left hip feels...funny. Not painful, but awkward like I don't know how to walk on that side.
Is this something that's expected?
You may have been so rotated the opposite for so long that it just feels awkward, not to worry, should sort itself out shortly.
Hey Chad, I suspect that you have an anatomical leg length discrepancy on top of all this. These exercises work to eliminate the functional discrepancy that often times occurs with a structural one. I think your right leg is probably a little anatomically shorter than your left. You probably need to put a shim on the outsole of your right lifting shoe. Until you find your exact structural discrepancy measurement and shim for it, you're going to keep having this hip shift issue.
Chad, what size is your napper a.k.a cranium?
Are you in the promised land of the New Era fitted size 8?
Stay safe out there.
+Spencer Mackay Yea checking in right at 8. Maybe 8 1/8
+Juggernaut Training Systems
Strong, bone density game is strong.
7 7/8 mad squad checking in.
Great content, best wishes.
Okaybye.
Question, was this a problem way back when Chad's training started? Or something that came with years of heavy and repetitive loads.
Being a thrower in his past days may have also been a trigger of favoring a stronger leg in a bilateral movement.
Do you guys have any practical recommendation for identifying pelvic rotation, or a simple test to see if that is the problem?
Ask him to engage left hamstring n right hips
Any tips of how to "shift" the pelvis up and down? I tend to lift my foot off the wall to shift myself up and down