Stronger in 60 Seconds: Feel Your Whole Foot

“Feel your whole foot” is a simple, yet powerful cue I picked up from renowned strength coach, Mike Robertson. It is useful when performing squats, deadlifts, and many other movements.

Let’s use the deadlift as an example.

Feeling your heel is important to avoid getting pulled forward in the deadlift. Many lifters tend to overcorrect and shift too much of their weight back onto their heels, sometimes even lifting their toes off the floor. This results in a sub-optimal transfer of force and an overall less efficient lift.

Stronger in 60 Seconds: Maximize Your Squat with “The Three P’s”

Maximize Your Squat with “The Three P’s”

Having a tight upper back is crucial for maintaining good posture in the squat and moving big weights. Here’s a simple, easy to remember method for setting your upper back for a tighter, more efficient squat.

“The Three P’s”

Pinch your shoulder blades together. Before getting under the bar, retract your shoulder blades and keep them tightly pinched together. Grip the bar and get under it, placing it on the shelf on your upper back.

Pull your triceps and elbows into your lats. Keep a proud chest and squeeze your lats and upper back tight like you are holding the top of a pull up. Use a grip that allows for optimal upper back tightness with no shoulder irritation.

Flat vs. Round Back Deadlift

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The flat back deadlift is the standard technique most people use, or strive to. By pulling your lats back, taking the slack out of the bar and making a proud chest, you’re able to maintain a nice straight back position.

The lats back (flat back) position is difficult to maintain with heavy weight.

The round back deadlift is great for more advanced lifters wanting to move really heavy weight.

Start with your upper back rounded and keep a neutral low back position.

With the round back deadlift you start with your shoulders down and lats in the front pocket — a much easier position to maintain and allows you to shorten the ROM.