Thursday, May 9

We talk about keeping a stable foundation in the squat a lot. Hopefully you’ve heard us talk about foot position by now, but maybe you didn’t quite get what we were saying. The video below does a great job of showing what a stable foot in the squat should look like.

If you create the “tripod foot” you will have a better aligned knee and stable hip in your squat. Better alignment and stability means you’ll be safer and stronger in the movement.

This is what we mean when we talk about “screwing” the feet into the ground and maintaining a strong arch. Like the video says, try it with your shoes off to see what your feet are doing. And if you have flat feet, this becomes even more important so you can strengthen the bottom of your foot and build more stability.

Check it out and give this a try!

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Are you squatting, snatching, & cleaning with as stable of a foundation as you could/should be? . Consider this... Where are your feet positioned (width & orientation) and how does this contribute to how the bottom of your feet are interacting with the ground (is your arch collapsed, big to or toes curling up, etc.)? In what direction are your knees pointing in relation to your feet? Are your feet in a position of strength, or are you allowing compensation that will likely bleed up through the rest of your body? . Take your shoes off (for a better chance to FEEL what your feet are doing and how they are connecting with the ground) and try this “Lock & Twist” action to help create/maintain a “Tripod Foot” within your squats. . In the standing position, flex your quads and twist your knees out as much as you can. Some athletes will struggle with this so any movement you can get is good and will help. BE SURE to keep the flex in quads/lock in knees through the twist (it is common to see the lock lost here.) . As you perform this action, you’ll also need to stay aware of your feet, feeling the 3 tripod locations, in particular your big toe and it’s base. Also, take note of the arch of your feet rising. Now, try to squat with this “head start” you have created (fighting to maintain the tripod) and this will be the beginning of you making this step a part of your set up routine for a more stable base, the development of a stronger foot, and a better overall squat. . If you struggle to squat with sufficient depth and quality, or are unable to maintain tripod without your shoes on, you can elevate your heels to assist and learn, setting up and moving as described above AFTER first placing ONLY an inch or 2 of your heel on an elevated surface. NOW, continue applying this as you put your weightlifting shoes on and perform your regular weighted squats. . NOTE: You will likely notice that the less turned out your feet are here, the easier this will be to accomplish initially, and then to maintain through the descent and stand. . Shout out and thank you to @squat_university for the assist and always preaching/teaching this, therefore helping many squat and move better!

A post shared by Chad Vaughn (@olychad) on

Workout for Thursday, May 9
20 min AMRAP
Row 500m or Ride 1.0km
10 Burpee Box Jump Overs

CrossFit 616