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The squat is all about starting at the hips & staying balanced. This means keeping the bar tracking over your mid-foot. When the bar tracks forward towards the toes (left video) the body is pushed into an off balanced position. Not only is this a very weak position mechanically but it also increases the risk of injury as harmful shear forces are placed on the smaller structures of the spine. By keeping the bar tracking over the middle of the foot (right video) you allow yourself to produce more
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