Comprehensive Guide To Foot Rooting In The Squat

What is foot rooting in the squat? While that question seems fairly basic and straight forward, I can tell you their is a lot of confusion and misunderstanding about what foot rooting and foot pressure is. Ask 10 different people and you will probably get 10 different answers of what cue they use, but few probably could actually break down the anatomy and mechanics behind foot pressure and strength. In my latest KZbin video, I give a comprehensive breakdown of what is foot rooting, what is our midfoot, how we create tension within the foot, how we find our midfoot, how we maintain foot control, and skill practice drills to improve strength and context with our foot position.
#footrooting #powerlifting #squat #footpressure #tripodfoot #squattechnique #midfootsquat
Instagram: / prs_performance
Website: prsontheplatform.com/

[@TheJayZhee]

Keep making them vids. I appreciate that you focus on the 'inner technicals' and go into depth about them. Not a lot of channels do that. They usually touch on it too lightly

[@PRsPerformance]

You got it, will do!

[@Nevermind-xl9bm]

Thank you sir. Literally the only person I've seen go into depth about foot positioning. Really great stuff.

[@PRsPerformance]

Awesome, thank you!

[@jojojones1569]

I really enjoy your videos. I've seen this one and the forward angle lean squat video. Appreciate it.

[@PRsPerformance]

Of course, glad you found them beneficial!

[@stevemass8523]

How the hell are u not popular yet ?

[@PRsPerformance]

haha not sure, but I'm going to keep at it!

[@brandonkunkel1862]

Fantastic video....please keep these videos coming! Legit some of the best powerlifting videos I’ve ever seen

[@PRsPerformance]

Thank you! Will do!

[@pieds2hobbit837]

Love the content. Thank you for the tips about the "learn how to stop" when reaching that end of mobility. So hard to stop it when I've been doing it for years now (causing me some knee pain + fibula pain since it also makes my bottom of the squat going forward then going back as I go up). Also, little tips you can add is simply not having shoes that are too small...(obvious but hey, I realised after having them for 7 years that I didn't have my toes fully in contact with the "floor") Anyway, keep the work, big thanks !

[@PRsPerformance]

Great to hear man, and yes for sure, proper fitting shoes would definitely help!

[@MeharBhogal]

Incredible video!

[@PRsPerformance]

Thank you!

[@AsTeRiX1444]

Very well done Video. Explained it very slowly and understandable. I hope it´ll help me, it think I'm overthinking rooting and because of that trying to root to hard, so my foot rolls to the outside or inside. Makes it hard to learn properly since, I always think I have to feel the rooting a lot, but your explanation with slightly pushing down the big toe and turning the heel out lightly relay helps. Much appreciated.

[@PRsPerformance]

Very much sounds like you are overdoing it, so I think this can definitely help!

[@yettamon956]

very informative vids, thx alot. you save my knee

[@PRsPerformance]

Thank you, and awesome to hear!

[@tylerdetermined]

I thoroughly enjoyed your video. I consistently struggle with rooting mechanics as a long-femur, short torso athlete. I similarly have an issue with my right heel coming up, inverting towards midline, yet I think it comes down to following the steps you mentioned in the video with trying going barefoot on lighter days again. Thank you again for the great content that you post. We sincerely appreciate it and excited for the work you will do to help Sean!

[@PRsPerformance]

You're welcome man! I assume you watched Sean's video then, and he kind of alluded to how important I believe foot pressure and rooting is. So many issues can be fixed by improving that foot position!

[@tylerdetermined]

@@PRsPerformance yes sir indeed! The relationship you made with bracing and rooting was phenomenal! I've also been hawking your instagram which also has great content. Nonetheless, big fan boy here and I appreciate you

[@trifondanov8404]

Steve thoughts on making an arch with your foot (basically pushing down especially with big toe and the laterally with heel) and ankles out so you externally rotate from the foot?

[@PRsPerformance]

I would not recommend for multiple reasons, but a big one being that more arch to the foot isn't necessarily better, and naturally the foot is going to have some pronation and flattening as you squat, so you don't want to overly fight against that.

[@trifondanov8404]

@@PRsPerformance Thanks for the reply! Your content is amazing!

[@zitalis8557]

Hey dude, love the video! Not sure if you’ll see this comment but do you have any updated thoughts on this video? Basically, do you still recommend this rooting technique and if not, what changes you’d make? Thank you!

[@PRsPerformance]

Yes I’d still recommend this.

[@zitalis8557]

@@PRsPerformance Thank you for the reply! Thank you for everything you do.

[@champion5545]

Does this apply to sumo deadlift too, or does it actually make more sense to 'spread the floor' with our feet and force more ER in the sumo deadlift because our hips are already a few inches above parallel?

[@PRsPerformance]

It applies to sumo as well, just that in sumo I tend to let the knee position during the wedge help aid foot position rather than overthinking rooting. I personally am not a huge fan of spread the floor, but I know it works for some people.

[@ryanlow3278]

Should the foot supinate or pronate at the bottom of the squat? If you maintain the tripod foot, won’t you lose surface area and contact with the floor which prevents the tibia and femur from internally rotating as much for force production?

[@PRsPerformance]

It may and it’s not always a terrible thing, but the tripod foot means even distribution. If you are wanting more surface area of the actual foot per se, I don’t know if that necessarily means more force production. I mean in the propulsion model people will bias towards IR and want more medial foot contact, but I’m not quite sure I agree there. To do that you have to lose foot pressure elsewhere.

[@MsMirkoxD]

I can’t hit ipf depth if i dont move knees 2 the side, if i do that on the heavier weight my right knee goes inside and back 😂 really hard for long legs

[@PRsPerformance]

If you have to drive the knees out to hit depth, likely you’d benefit from a wider stance then.

[@MsMirkoxD]

@@PRsPerformance im already squating super wide plus knees out, shot torso, long femur, short shine bone 🤩😅🤣

[@0Fallen0]

Hey how do I fix short head biceps femoris tendonitis? I use a fairly wide stance with toes pointed out and I have pain in shbf at the bottom when knee is at maximum flexion... Been there for months can't fix it

[@PRsPerformance]

That’s a question for a physical therapist

[@0Fallen0]

@@PRsPerformance I know but from your experience do you know any mistakes that athletes make in their form, descent, ascent or any mistake with the lift that might be overstressing it?... I even had a hip flexor injury on the opposite leg because maybe I shifted that side to unknowingly... Hip flexor is almost (95%) healed after 12 weeks but the shbf remains... I know I'm supposed to visit a physical therapist but wondering if there's something you know that may cause such issues...

[@seancarter5828]

Your arch isn't hitting the floor. Mine most definitely is.

[@PRsPerformance]

Congratulations

[@seancarter5828]

@@PRsPerformance 😆 It's because I have flat feet. 😁