The BEST Squat Tip (Do This Every Time You Lift)

One of the most important tips for squatting I was ever told was how to create external rotation torque. Doing so sets a solid foundation of stability that allows you to lift massive weight with great technique. To create external rotation torque you need to perform the following steps:

1) Create the "tripod foot"
2) Drive the knees out to the side
3) Keep the big toe jammed down!

When we create a good arch in our foot, we inevitably form what we call a ‘tripod’ foot. The three points of the tripod consists of the heel, the base of the 1st toe and the base of the 5th toe. Our foot is basically like a three wheeled motorcycle. Our goal when squatting should be to maintain the arch of our feet and have our weight distributed evenly. If all of the wheels are in contact with the ground we get more power. If one wheel is off the ground or if the body bottoms out, power is lost and the motorcycle breaks down. When our foot is out of position (arch collapse) stability and power is lost.

Next, we drive the knees to the side (creating external rotation torque). Creating this tension creates a spring-like tightness in our hips that will ensure our knees track with ideal alignment during the entire squat.

To create this torque at the hips I use the cues to “squeeze your glutes” and “drive the knees out”. In performing these actions we essentially wind up the spring-like mechanism of our hips. If you try this, you will instantly feel the outside muscles of your hips engage. Immediately the knees will be drawn a good position in line with the toes and an arch will be created in the foot.

If we look at the arch of our foot, we notice that it moves in relation to the rest of our lower body. If the knees bow outward – the entire foot moves into a full arched position. When the knees fall inward – the foot subsequently collapses and the arch flattens out. For this reason, the correct position for our lower body can be achieved by the proper action of our hips.

We have to remember to not compromise the ‘tripod’ foot during this step. For this reason, make sure to not push the knees out too far. Some athletes will misuse the cue to drive their knees too far out to the side. The goal is to align the knees with the toes. Creating this rotational torque at the hips is one of the BEST tips when it comes to perfecting technique when squatting.

To buy the Hip Circle band I'm using in this video, check out this link: https://markbellslingshot.com/?rfsn=2400665.93d970. Use the code "SquatU10" for 10% off the bands (the grippy hip circle is my favorite).

To read more on improving your squat technique, check out this blog: https://squatuniversity.com/2016/02/05/how-to-teach-a-perfect-squat/

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Big thanks to 3d4Medical and their app Complete Anatomy for the visual of the body today. If you would like to use their app at a discounted price, check out this link: https://store.3d4medical.com/application/user-kind?id=1&affiliate=true&promo=Zt83d843cA&clickId=bcf492a92e694ecd92ccd96866aff21e

Music credits
Opening track by JookTheFirst: Soundcloud: https://soundcloud.com/jookthefirst

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Видео The BEST Squat Tip (Do This Every Time You Lift) канала Squat University