Improving Your Squat Bar Path
Bar path is a common phrase used when describing squat technique, yet many overlook its vast importance. Bar path can indicate many possible technical inefficiencies that one otherwise may not address. Essentially, a relatively straight bar path reflects a squat where all moving parts streamline effectively, producing one strong movement pattern. On the contrary, a faulty bar path indicates a more disjointed squat, with inconsistencies in multiple possible areas. The purpose of bar path is not for bar path itself- but rather to ensure the integrity of the squat as a whole- a metric of your application of the movement.
What is bar path? What is an “ideal” bar path?
Bar path describes the direction in which the bar travels during a repetition. Imagine that, from a standing position, viewing from the side, you draw a line from the bar, following your movements as you descend & come back up. Whether this line remains in the same orientation- or begins to travel forward or backward- is your path.
We’ve all heard that the most efficient route is a straight line, which applies to your squat. When traveling as vertically as possible, you’re minimizing potential wasted energy by deviating. And, to achieve a straight bar path, your body must work as a whole- engaging both your posterior (glutes/hamstrings/back) and anterior (quads) chains simultaneously- but more on that later.
So, ideally, your bar would remain vertical during both the downward and upward portions of the movements- aligned relatively with the middle of your foot. For lifters with a more upright squat, especially during High bar or Front Squats, the bar may align closer to the toe, and for lifters with a more bent-forward position, especially during Low Bar, the bar may align closer to the heel.
The main underlying principle of bar path is consistency. We want the ascent of the squat to nearly replicate the descent. If shown in reverse, your ascent should look almost identical. Rep-to-rep, we want to minimize any changes- possessing differences in each indicates a lack of confidence & repeatability- two qualities you need for heavy weights.
Not everyone’s bar path will be a perfectly straight line, and that’s OK. Additionally, your bar path may change slightly during the movement vs. the beginning and final positions. In Powerlifting, we must commence and complete the lift from a fully locked-out posture. Many athletes don’t squat straight down from this posture- your line may not be straight when measured at the top. Or you may have excruciatingly long femurs, as an example, causing your torso to come forward a bit more in the hole.
There are slight deviations, and bodies aren’t perfect. But, when analyzing bar path, consider,
How does it differ, rep-to-rep?
Does the ascent look similar to the descent?
Is it following a mostly straight path? Are there significant curvatures in front or behind the general line?
Bar Path provides a more objective assessment than just individual coaching cues, which, don’t get me wrong, can be useful. It simply acts as a visual guide for the athlete- to see any possible faults- and for the coach to gain a greater perspective on the lifter's movement.
While it can become overanalyzed, it’s a great check-in insight to your squat as a whole- and you can watch it meaningfully improve over time.
If you’ve never given it a shot, you can download the Iron Path app, take a video of your squat set from the side, and look intently at each rep. Notice the general pattern of your bar path- and if there are any changes you may want to make.
potential bar path-related issues
Bar path indicates the quality of your squat as an entire movement, each piece supporting the other. If you’re noticing that your bar path isn’t quite as vertical as it could be, ideally, here are some potential mistakes you may be making:
A) Hips shooting out of the hole
This is a common technical fault in newer lifters, those with longer femurs, and many athletes in general. It’s very common to see a lifter's hips rise before everything else on the ascent of a squat, replicating a Good Morning/RDL-esque position. While this may feel stronger & allow you to get out of the hole quicker, you’ll likely find a sticking point at that mid-range/toward the top that you can’t quite get out of.
When your hips rise out of the hole, you’re relying entirely on your hamstrings/lower back to assist you, rather than your quads- which create a lot of force and power in your movement. As you travel upward, once reaching the midpoint, most of the tension transfers from your posterior chain to your quads, as their utilization is crucial in that second half to finish the lift. When the weight’s heavy enough, there’s no way around this, and your squat will inevitably be weaker. You’re sacrificing speed initially, for failure up top.
When the hips shoot up first, your bar path will likely come forward- in front of the line you'd originally created.
To fix this, focus on slowing down the ascent to feel the even pressure through your feet. Think about “pushing through your toes,” “driving your knees forward,” “maintaining knee bend,” or “pushing your knees to the wall in front of you.” You want to maintain a bend in your knee & weight evenly distributed through your feet until you reach the top-where your knees and hips should finish the lift together.
B) Loss of upper back tension
Losing your upper back can go hand-in-hand with your hips rising; the two can cause you to fall forward or dump the bar. Upper back tension is one of the most critical aspects of a squat because it helps you maintain positioning elsewhere. The bar is resting atop your spine, and your lats/rhomboids/traps are there to hold it in its proper place. When you remain static through your upper body, it’s far more difficult to compromise down below, too. Each aspect supports the other.
“Maintaining tension” essentially means holding the bar in place during the entire lift. You’re not moving the weight with your arms or back muscles- they are there for stability. Focus on “squeezing the bar tight,” “keeping your elbows under the bar,” “pulling the bar down” (with your lats, depressing your scapula), and “keeping the bar pinned to your body.” In doing so, it should feel a bit easier to get out of the hole, stay braced, and maintain position.
If you lose back tension- maybe your elbows come forward, underneath the bar, or flare back, the bar begins to slide, etc. (any sort of movement indicates a loss of tension)- the bar will likely come forward, too, over its original path. If this is you, look at both your hip position & upper body position when analyzing your squat to see where this deficiency stems from.
3. "Scooping” with the knees/quads
The final common fault influencing your bar path is the opposite of the first: extending your hips too early. Bodies will do this to overcome that sticking point towards the top. Rather than remaining patient and holding position, a lifter will “scoop”/”tuck” their butt underneath them,
extending the hips,
shooting them through as quickly as possible,
almost “rocking” on their knees.
In this case, they’re only finishing the lift with their knees/quads, removing tension from the glutes/posterior chain- which again, will limit your strength and potentially compromise your lockouts. In a squat, all major lower body muscle groups are essential in providing the most effective force transfer.
With this fault, your bar path will sway back- behind the original line you drew from.
To bring it in toward the midline, think about slowing down that second half of the movement, “keeping your hips behind you,” “hinging at the hips,” finishing like a deadlift/RDL, “bringing your butt back to the wall behind you,” etc. You want your hips to remain flexed along with your knees until you finish the lift- where both straighten together at the top.
Notice that these technical faults have an interrelationship with bar path- fixing them improves bar path, and a messy bar path indicates one of these concerns. There could be other reasons for a compromised path, and remember- a perfectly straight line isn’t the goal, it’s not even realistic for most- but achieving a semblance of consistency, repeatability, sameness between each half of the movement, and relative verticality, are qualities worth pursuing.
If you struggle with one or multiple of the above, tempo squats can change your game. They allow you to lower the weight, focus on your positioning, movements, and patterns, and feel any changes to a greater extent- because of the increased time under tension. Try including them as a warm-up set, back-down, or secondary movement, and film your bar path, witnessing the differences.
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Bar path can be a revealing, eye-opening tool to assess overall squat movement patterns, potentially addressing any aspects that may concede it. While the goal is not a perfectly straight, vertical bar path, achieving some semblance of that- along with consistent reps & an ascent that matches a descent- is an outcome worth chasing- if you’re far from it. Bar path can indicate issues with upper back engagement and hips/knees rising before the other, possibly compromising your strength potential. Your positioning impacts your efficiency, and a relatively straight line is most efficient. If you haven’t before, try downloading an app, like Iron Path, then filming your squat videos from the side and watching the lines they trace. Analyze your movements & how they change rep-to-rep, and you may find room for improvement.
