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Squat -Fix- Gone Bad (STOP DOING THIS)

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Rating: 4.0; Vote: 1

m going to cover one of the more popular squat form fix tips that you have likely been told that is hurting your performance on squats more than helping it. If you have ever been told to -turn your toes out- on squats, then you need to watch this video. The issue with focusing on the toes when squatting is that the foot has some independent motion in relation to the knees and hips. By concentrating on the position of the feet and toes, it does not guarantee that you are getting the effect you are looking for from using the cue in the first place. The real purpose of the -toes out- cue is to externally rotate the hips in order to assist with proper squat depth and take strain off the knees and low back. Instead of focusing on the toes, you need to look further up the kinetic chain to the knees. This hinge joint is a consequential joint that is impacted by the ankle below and the hips above. If you want to have an impact on the hips or ankles however, you can make sure you are aware of what the knee is doing at all times. So here, I-m recommending that you turn your knees out to externally rotate the hips and let the foot and toes come along for the ride. When you do this, two important things happen to fix your squat. First, you will get greater activation of the all important adductors when you turn your knees out. At the bottom of the squat, the adductors are supposed to be recruited in order to assist you with hip extension out of the hole. In fact, some argue that the adductors are stronger hip extensors from the bottom of the squat than the hamstrings, making them a critical muscle to recruit. If your knees are not rotated out and are pointed straight ahead, then you are shifting a lot of the load to the hip joint. Whenever someone has hip pain when squatting from either an impingement or a history of degeneration, I ask if they ever get sore adductors and groin muscles after doing a squat. If the answer is no, it becomes obvious what form fix they need to correct in order to squat properly and without pain. The second thing the knees out position does when doing squats is it helps to better engage the glutes at the bottom of the lift. The glutes act as the powerhouse that drives the pelvis back to the top of the squat. When you can turn the movement into more than just a sagittal plane exercise however, the sum of the parts (in this case the additional contribution from the glute medius) allows the lifter to explode out of the bottom of the hole with more strength and stability. The external rotation at the hips allows the glute medius to better contribute to the strength and stability of the squat on every repetition. If you aren-t sure this will work for you, try this test. Stand up and turn your toes in as much as you can. From here, try and squeeze your glutes as hard as possible. You likely won-t be able to create much of a strong contraction of your glutes. Now, without doing anything else, simply rotate your knees out (which will bring your feet along with you) and try and contract your glutes once again. You will likely notice a huge increase in the strength of the contraction. The best way to reinforce this proper squat cue is to revise the way you think about it and then be sure to do two things to ensure you can achieve proper positioning. First, the better cue is to place your hands on the inside creases of your hip joints (like making a karate chop to the groin. With the fingers pointed straight down, squat down. Attempt to drop the pelvis between the femurs. The thighs will rotate out and roll up as you drop your hips down between them straight to the floor. You will instantly see an increase and ease of getting into a deeper squat. The two things you want to focus on is increasing the flexibility of your adductors, which you can do with a traditional standing groin stretch and get stronger hips into rotation. For the latter, I like to lay on my side with a band just above and around my knees. Externally rotate the top hip by doing the clamshell exercise. Focus on good quality contractions and activation of the glute medius for most carryover and benefit. If you are looking for a complete training program where the proper cues and leg exercises are provided to get you training and looking like an athlete, head to athleanx. com via the link below. Choose the workout plan that is suited to your current goals and start building ripped, athletic muscle today
Date: 2022-04-22

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Comments and reviews: 10

Jordy
Please do a video an exercises for people who've broken neck knees ribs and back and collar bones. It's easy to tell us how to squat properly. But what if my body posture is so terrible that it takes me stretching and wanting up and my posture is only half better than before but still can't do perfect form on exercises. In this case what exercises for when you broke a bone and that body part isn't as flexible or as strong as before. Now here's another thing. When you break bones you usually tend to feel more sore in certain exercises then someone who hasn't broken a bone. Sometimes even get tired faster or numb or whatever.
I know we can never truly take all pain away from any injury or etc. But we can exercise and minimize any body parts from feeling too uncomfortable with smarter exercises and safer exercises. We can't take all the pain away but we can sure as hell minimize any uncomfort in the body with training and diet.
Even though my body hurts all the time exercising sure makes everything hurts less and I end up feeling too good sometimes.
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sport
I-ve just changed to ppl and can anyone tell me if these exercises are ok.
Push 1:
Dumbbell bench press
Decline bench press
Dumbbell shoulder press
1 and a half side laterals
Skull crushers (super set with dumbbell waiter curl)
1 set tricep dips to failure
Pull 1:
Dumbbell tsk
Chest supported row with barbell
Dumbbell pullover
Dumbbell high pull
Hammer curl (super set with overhead tricep extension)
Angels and devils
Legs:
Barbell squats
Barbell hip thrusts
Reverse lunges
Hamstring curls
Calf raises
Push 2:
Barbell overhead press
Incline bench press
Abduction rows
Dumbbell chest flies
Close grip bench press (super set with bicep curls)
Push up plus to failure
Pull 2:
Dumber shrugs
Dumbbell row
Dumbbell gorilla row
Spider curls
Barbell curl (super set with diamond push up)
Face pulls
I-m not able to deadlift btw but can anyone tell me if these exercises are hitting everywhere and will I be able to build muscle with it
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Eric
I used to follow the same pull push and leg split for my workouts but instead of using your recent videos of pull push and legs, I used the -perfect chest, triceps, back, etc. - Workouts for my split. So example, Monday is pull day so I would implement the perfect back and biceps video workouts instead of your recent pull workout. I have the time do do the other workouts but is it better to just follow the pull workout video? Or can I implement the -perfect workout- series in my workouts? Which would be more beneficial since I really want to hit every area?
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moptopjen
Hey Jeff - wondering if you might do a video dedicated to the adductors? For those of us with pelvic instability or ligament laxity or other factors causing imbalances it seems like the adductor complex is relatively under-addressed by the fitness and even PT communities. Just looking at anatomical photos of the adductor attachments makes me think they are far more crucial to pelvic integrity than we might generally be told.
Thoughts?
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LB
Jeff: you are walking the wrong way.
me: Matter of fact yes I AM!
I sometimes feel hyper aware of my left outer thigh and my left glute is stronger than the other. I feel like I lean on my left side too much and my left foot. and I sometimes feel a burn on my right hip flexer. (over my hip bone.
what do you think?
and oh when I'm walking I'm always walking over my friends space. I go right all the time lol.
help.
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HawkNLoad
I broke my right arm when I was about 5 or 6 years old when I got a little too close to one of my grandpas horses that was on those automatic walkers and spooked him and he proceeded to buck and nailed me and sent me flying probably 10-15ft through the air; the only part I remember right after it happened was my grandpa carrying me in his arms and saying every swear word known to man.
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Will
Question so I-ve been trying to do some body recomposition and lose fat and gain muscle but the scale (my weight) hasn-t changed much or basically stayed the same I-m not sure whether it-s supposed to being going up or down and I haven-t found any information or video that tells me any advice or tips would be appreciated
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Abdelrahman
this video is the real deal. despite being a doctor, i haven't thought of this solution by this logic. i thank you so much for your help. i've had this problem for a while and haven't found a solution for it until hopefully now. tomorrow is legs day and amma try it so thanks again. peace out
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Maximillian
would you agree with supple leopard in regards to keeping the toes pointed forwards to maximize the amount of external rotation force throughout the knee and ankles as well as helping to maintain a proper arch in the foot? He mentions how more torque = more stability.
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Chamil
Hello Jeff, another amazing video. Would you be able to teach us how to deal with a damaged achilles tendon?
In my scenario: I've been dealing with micro tears in my achilles tendons for years now. When I weigh less, it hurts less but it doesn't really recover.
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