Adherence
Maintaining the barbell over the midfoot during a squat prevents excessive forward or backward forces and reduces injury risk.
When squatting, ensure the barbell stays directly over your midfoot throughout the movement. If your hips move forward excessively, it indicates a lack of hip or ankle mobility. Use cues like 'push into the knees' or 'elbows down' to correct this. If you cannot maintain this position, consider using heel lifts or widening your stance as compensations.
Bar position directly influences spinal position, however the bar should always remain over the midfoot to prevent forces being generated in forward or backward vectors.
Why this rating
The text states this as a principle based on author experience and general biomechanical understanding, not specific study data.
Source
The Back Squat
Gregory D. Myer et al. · Strength and conditioning journal · 2014
DOI 10.1519/ssc.0000000000000103
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