Based on the biomechanical scan of your Single-Arm Contralateral Bulgarian Split Squat, here is the detailed analysis.
ACTIONABLE STEPS (Priority Order)
- 1Neutralize Cervical Position (Fix the "Neck Crane")
* The Issue: Due to significant thoracic rounding (kyphosis), you are aggressively hyperextending your neck to look forward at the mirror (visible clearly at 00:03). This places immense stress on the cervical spine and disrupts the spinal chain.
* Correction: "Chin tuck." Instead of looking at the mirror, look at the floor about 3-4 feet in front of you. Imagine holding a tennis ball under your chin. Your neck should follow the angle of your torso, not the horizon.
- 2Switch to "Goblet" or Ipsilateral Loading
* The Issue: You are holding the weight in the hand opposite the working leg (contralateral). While usually good for core stability, the weight is dragging your left shoulder down and forward, exacerbating the rounding in your upper back (seen at 00:16).
* Correction: Hold one dumbbell at your chest (Goblet style). The anterior weight acts as a counterbalance, naturally engaging your thoracic extensors and helping you stay more upright without forcing it. Alternatively, hold the weight on the *same side* as the working leg to prevent rotational pull.
- 3Engage the Lat to Stabilize the Shoulder
* The Issue: The dumbbell is "hanging" off your passive structures (joint/ligaments) rather than being supported by muscle tension.
* Correction: "Put your shoulder blade in your back pocket." Before you descend, engage the lat on the weighted side to pull the shoulder down and back slightly. This adds spinal rigidity.
FORM OVERVIEW & SCORE
Form Quality Score: 7.5/10
Your lower body mechanics, tempo, and stability are excellent. You display great glute control and knee tracking. However, the score is impacted by spinal positioning and cervical stress. The movement strategy is hip-dominant, which suits your levers, but the upper body mechanics need adjustment to protect the spine.
- Spinal Integrity: 6/10 (Thoracic rounding and cervical hyperextension)
- Movement Symmetry: 9/10 (Leg drive is linear and stable)
- Tempo Control: 9/10 (Controlled eccentric, powerful concentric)
- Range of Motion: 8/10 (Good depth, though hip extension at the top is soft)
DETAILED ANALYSIS
Setup Position
- Alignment: You are set up with a significant forward torso lean. This shifts the focus from the quads to the glutes.
- Spine: There is noticeable thoracic kyphosis (rounding of the upper back). Your shoulders are rolled forward.
- Stance: The distance from the bench is optimal, allowing the knee to travel forward without the heel lifting.
Eccentric Phase (Descent)
- Timestamps: 00:01 - 00:03, 00:09 - 00:11
- Control: The descent is controlled (~2 seconds). You are not letting gravity drop you.
- Path: Your torso angle remains consistent. You are not "collapsing" forward on the way down; you start leaned over and stay leaned over. This indicates strong isometric core strength despite the spinal curvature.
Transition/Bottom Position
- Timestamp: 00:03, 00:11
- Depth: Excellent depth. The back knee almost touches the floor.
- Cervical Spine: This is the critical failure point. As your torso angles down, your head cranks up. At 00:03, the angle between your thoracic spine and cervical spine is sharp. This disconnects your neural drive and strains the neck.
Concentric Phase (Ascent)
- Drive: The drive is initiated well through the heel/mid-foot.
- Stability: There is very little wobbling. Your glute medius is doing a great job stabilizing the hip.
- Shoulder Check: Watch frame 00:23. As you fatigue, the dumbbell pulls your left shoulder further forward, increasing the rotation in your spine.
Lockout/Top Position
- Hip Extension: You maintain a "soft knee" and slight hip flexion at the top (e.g., 00:06). This keeps tension on the muscle (Time Under Tension), which is good for hypertrophy, but ensure you don't stay *too* bent over, or the lower back takes the load.
Scoliosis Considerations
- Observation: The curvature in your thoracic spine appears somewhat fixed (structural). Standard cues like "chest up" or "shoulders back" might be mechanically impossible for you and could cause lumbar pain if forced.
- Modification: Do not try to force a perfectly vertical spine. Your current forward lean is actually safer for your back type than trying to differ upright.
- Rotation: Scoliosis often involves rotation. The single-arm hold (contralateral) creates a rotational force. If you feel twisting in your spine, switch to holding two lighter dumbbells (one in each hand) or a Goblet hold to balance the load symmetrically.
Injury Risk Assessment
- Medium Risk: Cervical spine (Neck). The "pezz-dispenser" head position is the biggest risk here.
- Low Risk: Knees/Hips. Your lower body mechanics are sound.
Programming Recommendations
- 1Immediate Change: Switch to Goblet Squats or Dual Dumbbell Hold for 4 weeks. This will help "extend" the upper back and remove the rotational drag on your spine.
- 2Corrective Accessory: Add Face Pulls and Chest-Supported Rows to your routine. Focus on strengthening the mid-back and rear delts to help support your posture, even if the spinal curve itself doesn't change.
- 3Mobility: Focus on Thoracic Extension drills (e.g., T-spine extensions over a foam roller) *if* your spine allows for mobility. If the curve is fused/structural, focus on stabilization instead.