HOW TO FIX YOUR SQUAT (ELIMINATE FOOT PRONATION) | Mind Pump

6:44 finally I understand the ‘screwing your feet into the floor’ concept. It didn’t feel right before because I was initiating it too early. Now I know. Thank you.

Another way of queuing “knees out” is to twist the ground outward like you’re tearing a piece of paper from top down under your feet. Plants your feet, activates glutes, doesn’t move the knees and puts hips/pelvis in the right position too.

That is actually the exact concept of 'turnout' for dancers and is trained extensively in ballet and other forms. It's coiling effect is used for control, cushioning force, and explosive movement. It would be massively helpful to look into a movement or drill from dance to help a client tap into, build strength and develop mind-body coordination. Just one reason why holistic/integrated approaches are very helpful!

Fantastic video! Despite watching and reading countless sources for improving my squat the past year, my squat has been brutal. After watching this video, the cues of flexion, having knees not in, and pushing the knees out at the bottom of the decent clicked for some reason and for the first time my squat form feels strong. The point about timing when to push the knees out, as opposed to just continuing to drop straight down is a game-changer. I know feel like the quads and musculature required to be explosive out of the hole are loaded up for the first time. Time to deload and grove this new form, can't wait for the PRs! Thanks a million for this, subscribed!

you guys sorry SIRS are the one who make the most valuable videos..thank you so so sos so much....

This is by far the best cueing on the squat I have ever seen anywhere

Excellent video!!!!

Great vid! thanks!

Great info!! If I could ask .. that the exercises are actually shown straight through a couple times so we can see how they look when performed. I love all the discussion but also a visual learner.. so seeing it performed straight through a couple times would be really awesome too! Thank you for the details!!

THANK YOU I've struggled with pronation since my high school track days and know it can be a common issue. 🙏

Thanks guys

keep it coming

Exceptional

4:07 Someone doesn't like being interrupted lol

Excellent vid. Take it from a CPT, you can never get enough solid information. Now, my two cents. Most people think (because most coaches and trainers say) "feet straight-ahead, shoulder width" when squatting. This limits most people's range of motion, with their femur getting stuck on their hip joints. I cue feet at 30-45 degrees, which automatically externally rotates the hips, and slightly wider than shoulder width. This helps people clear this hip impingement. I can always add the cue "Don't let those knees cave in."

6:43 I remember that as "spreading the floor".

Before I go out and purchase a band for the exercise, how much should the band I get be weighted for? I don't want to exert myself doing this but still want to be able to cue my lats.

I put heels on a wooden wedge box. Forces you to squat straight down and not forward

Omg I was getting so frustrated at so many words exchanged before FINALLY seeing a sample full depth squat after 5+ minutes lol

Never seen this in squatters that break at the knees and use quads.