🚨CORRECT SQUAT BAR PATH

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🔥CORRECT SQUAT BAR PATH聽👇

CORRECT SQUAT BAR PATH
✅聽CORRECT SQUAT BAR PATH

💪聽A lot of people have the idea that if you don鈥檛 have a perfectly vertical bar path, your squat is inefficient. They treat it as an immutable law of good squatting.

✅聽However, this simply isn鈥檛 true. With very heavy loads (2x your bodyweight or more) your bar path should be very close to vertical, but you shouldn鈥檛 expect it to be with lighter loads. Why?

🚨聽The simple answer is this: your ass isn鈥檛 weightless.

✅聽If you assume that the barbell itself is the center of mass of the system, then yes, you should expect the bar path to be pretty darn vertical, with the bar always staying over the middle of your foot.

✅聽However, the barbell itself is not the center of mass of the system. You can鈥檛 discount the mass of your body segments. Almost all of your torso will be behind mid-foot, and most of your femur will be behind mid-foot, while your arms will be roughly over mid-foot, and most of your lower legs will be mostly over or slightly in front of mid-foot. Taking all of those segments into account, the center of mass for your body will almost certainly be behind mid-foot for most of the lift.

LEG BLAST
✅聽LEG BLAST

Essentially bar path depends on the weight of the bar compared to the weight of your body. If you鈥檙e 200lbs and you鈥檙e squatting 200lbs, and you want the center of pressure to remain over mid-foot, then the bar is going to need to shift forward to the same degree as the center of mass of your body shifts back. If you鈥檙e 200lbs and you鈥檙e squatting 600lbs, then the bar will only need to shift forward 1/3 as far as the center of mass of your body shifts back (and at that point, the bar path will basically be vertical).

Yes, you want the center of pressure to stay over the middle of your foot.

Yes, you want the center of mass for the system to stay over the middle of your foot.

No, you shouldn鈥檛 expect the bar to stay over the middle of your foot and move in a perfectly vertical line unless you鈥檙e squatting a ton of weight.

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