I’m planning on setting up a home gym with a folding squat rack with me facing the wall while squatting.
When I squat at the gym, I can typically focus on an object a few feet away (4-5 feet away) to maintain balance and to keep my neck from moving up and down during the squat.
Now that I’m just 15 inches away from a blank wall, how and where do I maintain my focus? I was thinking of marking a point on the wall but it’s close enough to me that it causes my neck and head to tilt as I complete the squat which isn’t optimal for balance.
Any suggestions on how to alleviate this issue? I typically squat High Bar too so looking front is my preferred method.
Could always get a piece of tape and mark where you want to look. But at the same time, looking at one point is really only supposed to help you keep balance. Looking a certain distance is only a general guideline for where your neck should to achieve a neutral spine position all the way up when you’re at the bottom position with an angled-to-ground back. But really we are simply trying to avoid anything extreme while looking at a single point. No looking in between your feet or looking straight up at the ceiling.
If you’d like, squat and hold at the bottom with just a barbell and let your gaze wonder to where it feels most natural, then mark with tape.
I’m not a great squatter but when my neck is in a comfortable position I kinda “glaze over” my sight so visual cues don’t really exist anymore therefore no distraction. My neck/head/spine position doesn’t change during the lift which I figure is the goal.