Cueing Midfoot Loading in the Squat

The eccentric phase of the squat is a crucial part as it will have significant impacts on the ease of the concentric. When lowering yourself into the hole, your amount of knee/hip use will dictate subsequent recruitment coming back up. For example, if you use too much knees going down, more knees will be recruited and if you are weak with the knee extensions, this can compromise your ability to generate force. Additionally, if your bar path is not maintained over your midfoot, this will create additional force that you need to correct when coming back up. Thus by maintaining an optimal and completely vertical bar path, the squat is optimised. We do this by using the cue of loading into the midfoot as we lower ourselves down. In addition, we forget about dictating the amount of knee and hip travel occurring and instead let the body parts travel naturally without restriction. When we solely focus on loading into the middle of the foot, our hips and knees will move around the centre of mass in accordance to the optimal ranges.

Chapters
0:00 Intro
1:02 Load into the Midfoot
1:21 Rushing the Knees or Hips
1:48 Finding the Midfoot
2:07 Travel Naturally
2:56 Summary

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