 Today, we're going to discuss what to do when you're squatting and the bar starts to turn on you So I think you'll probably understand that it's not the bar having a mind of its own It's not the bar's fault the bar only moves because we put forces on it So you have to understand where the forces are coming from and to to make things pretty simple generally We look at the hips first the hips are a nice place for us to Start to control things because our glutes our quads. Those are all very strong our Hips are closer to the ground and that's where the forces come from. We don't just create them out of nothing here We have to push against something and that is the earth in this case Now so if I am squatting down and if I we're gonna pretend that I'm looking from the top down, right? And my bar turns Clockwise that is my left side comes forward my right side goes back That is generally the cause of a tight left back pushing the back forward a tight right Ab pulling the abs backward and I get this twisting action With that you'll see in the hips the right one we turn into the left one We turn out of and I am exaggerating all of this so you can see it. It's usually a little bit more subtle So we have to think about Spinning motion transverse plane actions. What can we do to control this stuff? Generally if I'm spinning toward a side I want that glute to turn on because that glute max the big one is Really good at spinning your hips Okay, and I you know, I feel it right there if you don't feel it doing this try it a couple times Make sure your foot is staying flat and push off Some things to look at so look at the feet sometimes the feet will tilt like this Okay, my right foot. I'll lose my arch and my left foot. I'll find a lot of arch too much arch I'll lose my heel. Okay, so as I come down it might look like this Okay, it's pretty subtle, but I'm trying to show you what it might actually look like so you know what you're looking for now As I squat down tight back pushes me forward Let's let's stop exaggerating so much tight back pushes me forward and then I come up like this and Oftentimes when someone's really Practiced in their squatting. You're not gonna notice it here, but then you'll notice it here when they start coming up What's that about so as we come down? We don't need as much force because we're not Overpowering the bar. We're letting the bar overpower us. It takes more force to overpower the bar to bring everything up so as we come down then We're okay here, and we're good sometimes even when we stop But then we have to overpower the bar we start to tilt Okay, I know I'm being repetitive, but some of these concepts are Complicated for some people and it's very important that you understand where this is coming from because then you can understand how to fix it So if I'm twisting that way, and I'm gonna tell you oftentimes pretty much every time it's always that way That turning to the right that clockwise rotation when we're looking from the top down We got to address Two major things so I talked about this The left back and their right ab those are not the two major things. Those are the one major thing So we got to address this area this midsection first and foremost I know I talk a lot about the hips, and I think the hips are a good driver But if my back is still directing my forces that way even if I have Symmetrical hip forces coming out of there. It's still gonna turn everything this way everything gets Directed this way so I have to secure myself over toward the side that I'm turning away from and You know maybe you even want to Over emphasize it a little bit if you're biasing yourself this way so much It might be a good teaching tool to bias yourself the other way Occasionally and as you come down you just try to hang on to that and you come back up now after number one after getting the Abdominal region the core region then we need to talk about the hip region here So again, it's the same turning. It's this clockwise Rotation to the right we turn our hips to the right my belt buckle turns and faces the right so as we come down if we're turning into a hip we want to Teach ourselves to come out of that hip if we turn into a hip We shut off a glute or we lengthen a glute. It's probably a better term We'd lengthen a glute and we need that glute to shorten To help us come back to center and maybe even bias over to the other side Now you're gonna know it if you do this you're gonna be instantly weaker It's very difficult to do for some people some people do it naturally some people are always symmetrical Some people though like myself if left to their own devices will default this way pretty quickly Okay, and coming this way. It's really uncomfortable. So what we need to do We need to continue to reinforce these positions. We need to reinforce Turning counterclockwise at both the hips and at the midsection. We need to Teach ourselves how to use our lower outer abdominals our oblique abdominals transversus abdominis We need to have a little bit of tone there We need to feel that a little bit while we're doing our squats again If you're feeling stuff like this if you're a really cognizant of what you're doing you're probably gonna get weaker as You you know as you become more animalistic You go you revert down into your less thoughtful portions of your brain And you don't access all those feelings quite so much Your body knows what's going on, but you're not really thinking about it all that much When you're re-educating yourself when you're teaching yourself how to do something new you are thinking about those things and it's necessary Eventually the goal is to be unconsciously competent not consciously competent Unconsciously competent. You want to do it like you're a natural you want to do it automatically Okay, so we talked about turning big muscles involved here We've got the glute which we talked about ad nauseam, but you also need to think what's gonna help Receive this what's gonna pull me over to this side or what's gonna prevent me from coming over to the other side Usually one glute being too loose or too long means the other glute is too short So what we'll have to do is lengthen that glute believe it or not I still want you to be able to feel it while you're doing your squat You should be able to still load it, but it needs to lengthen a little bit so that it can contract better And so that you can turn your hips and reorient yourself forward. I Think I've given you Plenty to marinate on here if you have any questions leave them below if you want example Exercises I would challenge you to try to come up with one on your own What can get me this or what can get me this to help turn me out of my problem? What can and you got to practice right you got to learn how to get comfortable there if you don't have anything Just leave a comment below and I'll help you out