 Hello everyone today. This is going to be a little bit different type of video in our Squatting progression today is a little bit more towards the trainers of the audience we're gonna get into some advanced topics some nitty-gritty stuff and Today in this video what I want to talk about is What is the foot doing when I'm squatting? So we're gonna talk foot. We're gonna talk ankle First to understand this we need to go back over some pronation and supination. So when I supinate My feet like these are my feet my feet kind of arch up like this and then if I look on the inside I have arches in the middle of my feet. Okay, that's supinate and then I pronate my foot flattens So this is the general way feel free to do this with me right now supinate pronate supinate pronate Okay, so what is happening there? I like to talk about Two different things usually I like to talk about the ankle motion in the sagittal plane. So when I supinate I plantar flex and when I pronate I I dorsiflex dorsiflex meaning the knee comes forward. I'm not gonna describe that you know that So supinate pronate plantar flex dorsiflex At the top of a squat, I am supinated. I Am plantar flexed my knees are locked out at the bottom of a squat. I Progressively dorsiflex I progressively pronate and Then I do the opposite I come back and I resupinate as I drive back up Now for the most part That's like that's the simple explanation, okay, I Wanted the second thing that I'll talk about though is the Calcaneus so talked about the ankle supinate Plantar flex pronate dorsiflex with the calcaneus the calcaneus kind of steers this whole ship It's the rudder of the foot that tells the foot what to do. So these are gonna be my calcane I Ready supinated my calcane I invert and Then as I pronate they evert supinate pronate supinate pronate Okay, so at the bottom it's partially normal for me to see Eversion of the ankle I want the middle of the foot in contact with the ground. I want a nice broad contact I want sturdy feet in the ground. I don't want something like this like super high arches I don't want something specially pronated where I'm really collapsing I Want to let the calcaneus evert a little bit now One thing I'm gonna caution you This can happen too much and so you need to take a sagittal view You need to take a view from the side so that you can see their front to back motion so that when I do collapse here Is my weight shifting forward? Do I see a little bit of extra what appears to be plantar flexion? But it's really just am I seeing too much of this and then from the back view what I'll see is I'll see a little extra Pro-nation I'll see a really flat foot and most specifically I'll see a really everted calcaneus Right. I'm kind of exaggerating at no point is your calcaneus gonna be quite that far away Or that far you've heard it. That'd be painful. Maybe not probably not So as we come down we pronate we dorsiflex we evert as we come up we invert we supinate yada yada yada now How do we determine what is too much again Don't don't let them shift forward if they are shifting forward It's something that you want to correct. How do I know if someone just has a Temporary flat foot or if somebody has a structural bony flat foot For what it's worth. I have only seen one structural bony Flat foot in the last nine years and that was a podiatrist who had arches in his feet to support him So those orthotics those arches there Those mechanical arches, I guess those fake arches that he puts inserted into his shoe Those are very effective. He needs to use those. I will encourage him to use those Most people flatten their feet out because they cannot oppose gravity well So they over flatten they try to find their toes They try to find a little bit of extra pressure in the ground to support them So if I'm looking at you and I see that you're falling forward and I see that your knees are caving in and I see that Your heels are everting a lot Then I'm gonna want to fix it first thing that I'm usually gonna do is I'm gonna limit your depth not let you squat as low Second thing maybe the first thing that I might do is elevate your heel. So what this does is it takes some Mobility demands off of the ankle and so now I don't need quite as much door Soflection which is the movement that we're usually limited in I don't need quite as much door Soflection to help me get down into the bottom of the squat Same kind of idea if I'm limiting the depth of the squat I'm limiting the amount of door soflection that you need so consider that What else sometimes the Not tibia fibula gets in the way and so we may want to mobilize the fibula out of the way to allow for full on door soflection and if the So tibia is up here. We're gonna do one foot tibia is up here Foot's down here If I am door soflexing in the only way I can find my door soflection motion is by bringing This is the right leg is by bringing the tibia inward and letting the knees collapse inward Then I do not have the ankle motion to support squatting in whatever environment that I'm squatting in currently so I need to find another way around this I can mobilize ankle motion by queuing the hips to go outward a little bit and Queuing the knees to go outward a little bit and that will drive my tibia outward a little bit and then keep it over Like the second toe or so that will support a little bit more true ankle door soflection Biggest thing though, I'm not doing many ankle mobs. I'm not saying hey I want you to sit here and you know run through this. It's it's not that it wouldn't help some people I do believe that it would it's just that I'd rather spend time putting this in the context of a squat rather than Hoping and praying that some sort of ankle Mobilization is enough to fix what we need to fix because what is the goal of the ankle mobilization? It's probably to fix the squat because that's where you're the most limited it may be to fix gait and maybe we need to talk about that but Biggest things are I need this or the overarching theme here is I need this to come into some sort of Grander goal, right? What is this exercise for? We need to be able to answer that question So recap Coming down. I need dorsiflexion. I need eversion. I need it pronation coming up. I need the opposites I need that supination, right? It's more likely that you're going to be limited in the going down part than the coming up part If you do have an ankle injury, maybe a bone spur in the back of your ankle That could limit your plantar flexion and that could limit your knee extension and your hip extension in your squat And it could limit your squat it may be a bad idea for that person to try to lock all the way out at the top They may want to hold a little bit of tension not lock out at the top and come straight back down Okay, so that that's why this is an advanced video because I'd be shocked if you ran into even one person in your lifetime That was like that, right? But understanding these principles understanding the motion that is required for squatting Allows you to then treat anyone and it allows you to make up your own exercises that Pertain better to each individual client. Okay, so that's my challenge I want you to find a nice creative way to Re-teach the the squat maybe something that somebody else has tried But maybe you just haven't tried give it a shot if it doesn't work Stick with your method as long as you're doing something that works and as long as you have a Somewhat confident reason for doing it then I support you