First and foremost, I am not good with physio stuff.
Ok here is my problem. I have weak ankle, thus I think it also brings balancing issue, probably due to genetically I have small calves like my father does.
I have been searching exercise to fix my weak ankle, most of them shows me weightless calves exercise, does it actually help? What do you suggest?

So when I squat at by body weight (bare foot, I feel less balance with shoes, even with sneakers), I tend to feel imbalance between left and right (goyang goyang like that).
1. Does imbalance issue causes this?

2. If not, what is it?
3. I tend to feel tightness and soreness on my glutes medius, is this normal?
4. I squat with 2.2m olympic bar, I am 165cm, should I pick a shorter bar instead?
5. How should I fix this?

This post has been edited by helven: May 6 2016, 01:41 AM

You can try leg extension machine as an alternative to strengthen your quads first, then only proceed to normal squats, or...just reduce the weight of your normal squats, or....use a smith machine to squat.

I'll chip in what I know. From some of the areas that you pointed out in your graphic, it seems like you would do well from the following exercises.

http://www.menshealth.com/fitness/exercise...event-back-pain
http://www.menshealth.com/fitness/exercise-before-workout

The exercises outlined in both the articles above are important.

I'll let the other more qualified and experienced people comment more.

might be scoliosis or you have one leg shorter than the other. might also just be poor ankle flexibility. the problem u highlighted in the pic sounds like a tweaked lowerback.

Is there a pro trainer(those that know what hes talking about) in your gym?
Try ask him to have a look on yout form first.

You go to a chiro and check if your spine is straight or not. Every problem I had including something like your problem was because one side of my spine was leaning to the left. It's ussually caused from sleeping on 1 side every night/having 1 leg shorter and 1 leg longer/sitting with wallet in your back pocket causing a one sided lean.

This one sided lean will normally cause the muscles in 1 side of your back to become stiff due to the pull. E.g if your spine is leaning to the left your right back muscles will feel fck'ing tight.

Sleeping completely straight on the floor on a yoga mat for 1 month solved it for me. You can check my log regarding this.

This post has been edited by Armesh: Apr 6 2016, 08:05 PM

Hi OP, I am assuming you squat high bar?

Aha my gym just went bankrupt and lari last week, I'm still wondering around pay per entry gym. Hope I can find something is friendly and helpfull #imshyguy

I am a office work, sit almost 3 hour straight without realize it. I use and like to sleep on my right, maybe this is the issue.

Yup, I guess yes. Some times I do feel the weight lean towards my right thus it gives alot pressure on my right due to my bad balancing.

Manage to shoot a video of my squat


Doing 3x6 65kg at 60kg, I'm suppose to do 3x5 67.5kg but the gym has no 1.23kg plate

This is my last set so I am pretty exhausted after previous 2 sets. I usually squat barefoot because I feel it is more stable for me, this is also the first time I'm wearing compression pants and found that no improvement on weight lifting.
I notice my hips is hyperextended when going up, it is getting obvious starting from 3rd rep.


Could this be the problem I have lower back soreness? How should I fix this?
Could also be I have weak abs/core? Because I don't train them specifically. I tried Captain's Chair Leg Raise today and only able to do as follows:
set 1: 15
set 2: 10 (i rest a few sec and try to complete 15)
set 3: 4 (i rest a few sec and try to complete 15)

Base on the condition above, how should I fix this?
Should I do more abs exercise to strengthen my core (I can do 2x8 10kg Hyperextensions with no problem, assuming my lower back muscle is stronger than my abs)?
If yes, should I do it daily? I notice I have problem to stabilize myself on a 35kg OHP.

My next squat is my PR weight, on Saturday which is 3x5 70kg. Please help

This post has been edited by helven: May 6 2016, 01:40 AM

Keep your back straight, dont arch the lower back and chest up. Those arch put strains on the lower back.