Strongfit video blog number 5

The Invictus Camp at Crossfit Marysville and the key log

[@BryceLeo]

It's like you've been in my Oly classes. We talk femoral rotation extensively with all the new athletes. It's mostly been an issue of a blindly given "knees out" queue. Just switching the queue to 'squeeze the glutes' they'll begin to move properly after a session or two. And if you're taking suggestions, a short video on groin openers and the jefferson would be really useful, that bicep opener as well. Thanks for your work! Can't wait until the membership site is up.

[@CoachKasieLMT]

I'm so glad a respected expert has tackled this squat issue. I've never understood the drive to push the knees way outside the ankles. It makes no bio mechanical sense, the hamstring group are knee flexors and hip extensors, the glutes are hip extensors and the quad group are knee extensors and hip flexors. I understand that the glutes also aid in external rotation, but that in no way aids in standing up a squat unless the knees are collapsing in. Thank you Julien, I've always advocated a natural squat pattern in which the knees track directly in line with the direction of the foot. It's funny because someone at our gym squats with the knees way outside and his feet pointed straight ahead and he now has knee issues. Particularly the outside of the knee. I'm not a movement specialist but I do have a degree in motor behavior and I have a good mastery of biomechanics and it seems that squatting the way he does puts a lot of stress on the tendon on the bicep femoris which inserts (coincidentally) on the outside of the tibia at the knee joint. But anywho, thank you so much, I enjoy your videos and I have listened to every one of them and every podcast you've ever been in. You truly are the specialist that this industry needs. I aspire to be as knowledgeable, wise and yet simplistic as you are.

[@NickMomrik]

Great stuff as always. Have been using the triceps openers a couple times a week and feel changes happening. Going to try out the landmine rows as a row alternative. Looking forward to the other openers!

[@92bradman]

I broke my big toe when I was thirteen and it stopped growing. As a result I can relate to not putting any weight on the balls of my feet. I also kept the weight on the outsides of my feet by attempting to push my knees out while squatting and injured my hip flexers. I'm currently rehabbing it by relearning to engage my posterior chain along with my adductors and lower abs (sucking my belly button and the area below in after a big diaphragmatic breath, standing tall, externally rotating the femur, and pulling the weight from the outside of my foot to center with my adductors.) Sitting back and engaging my transverse abdominous to compensate for the shift in weight in my squat has seemed to help greatly. I've seen improvement in the health of my spine and knees as a result (as measured by fatigue and pain.) I've still to do any heavy loading as I'm working on soft tissue.

[@jurajpilka8397]

👌🏻👌🏻👌🏻

[@americanmambi]

Julien, TY SOO MUCH, you just diagnosed why my left knee was hurting when I would squat and "push knees out" mantra which also never felt right when I would do it, so now I am focusing on this rotating the femur NOT just pushing knees out.

[@henrikbruun3147]

Hallo from Denmark. Great blog you Got going. It has helped me alot in the last 6month. I've been Struggeling with the weak/shutdown lat/serratus problem the last 2 year. I've seen great progress and i Can now activate the lat again. Still Got a long Way to go, but i feel im back on track.And now for the question. Can you show the way you do the jefferson? And what you look for. Tried to Google it and there's all kind og variations. Thx again. Cant wait for the membership site.

[@Strongfit]

+Henrik Bruun Hi.Yes i count the Jeffersons as part of the Openers.Ill post a video soon...right after the Bicep Openers

[@BillyK79]

This video was very helpful for me. Over the past year when I'm barefoot I noticed I now STAND on the outside edges of my foot. I'm still not sure how to correct, but I'm guilty of over emphasizing high torque (aka knees out) when squatting. I've also hit a plateau on my squats and don't activate my glutes very well. After watching this video I will work on paying attention to my squat more and try some barefoot squats. I'll also work my obliques much more as i've found this is a weak area for me. Thanks for all that you're doing and I can already tell you'll be a household name in all of strength disciplines.

[@derekanderson1453]

Love your info. It's been insanely valuable. I have a question about the ankles being collapsed out on the squat. I've been doing Crossfit and have been a coach for 6 years. When I first started I saw a lot of navicular bone drops which produced a ton of compensation and weakness in necessary musculature like the glutes and obliques. I am still addressing these weaknesses in my own training. The "knees out" cue *cough cough KStar* seemed to help this and many other issues however it also can have it's flaws as well like you mentioned in this video. I would love to hear your thoughts on how to address both of the issues that can arise from both "methods". Thanks for all you do. It's very appreciated.

[@karinelaurence1264]

Bonjour Vos vidéos sont pationnantantes ! Serait-il possible de d'avoir le sous tirage en français, merci.

[@CrossFit1776]

Julien -- thanks so much for this video. You have described several of the exact problems I have experienced for quiet a long time. Your's began with your foot and mine began with a severely sprained ankle at age 10. You and I are the same age, roughly the same martial background and wear and tear on the body. I have always had under developed calves and quads along with routine problems with my SI joint. For the last 4 years or so the squatting position you describe (squatting with the weight on the outer portion of the foot, grabbing the ground with your toes and losing contact with the ball of foot) has made my ankles even weaker and have suffered two major ankle injuries in the last two years. Im looking forward to more videos you may having coming on this topic. I recently joined the Invictus Masters program and really need to fix my ankle problem so I can make the programming

[@thatmountain]

LOL with the black screen. classic.

[@amrantomer8005]

The guy from the LiftHard channel who was trained in the weightlifting Chinese system says that he never heard the que "push your knees out" instead he have been told "knees up!"

[@Strongfit]

I am not surprised.Knees Out started as a simple clue with good intent but degenerated into a major issue.I disagree completely with the way Starrett teached the squat

[@amrantomer8005]

+Strongfit You both should end this debate once and for all. I call for a rap battle!!

[@Strongfit]

+Amran Tomer let's do a beltless,shoe-less yoke carry battle 😊😋😋 (if you don't get the joke,check my IG @strongfit1)

[@lapdawg666]

Julien, did you mention something called 'The Jefferson't at about 29:10? Could you tell me more about that please?

[@ae746890]

Is it also reasonable to say genetic disposition will dictate ankle mobility as well as hip?

[@djdeej.]

You really are the Master! Super vid.

[@seancavey5220]

You know it's weird you mention shin splints Julien. I did squat everyday for 8 months and I got stronger, but every time I squatted, I pushed my knees out. Now I'm starting to play soccer again, and I have the worst shin splints I've ever had in my life. Like it could be the rock hard turf I play on but I did squat every day for 8 months and pushed my knees out on every squat which like you said could potentially put a lot of stress on the tibia. And when I squat, the pressure tends to get shifted towards the outside of my foot. What you are saying is really resonating with me.

[@Crossfitoldenburg]

Great Blog again! Hopefully I see you in Germany!

[@nickp5204]

You speak of asymmetries as if they can't exist but what about throwers/pitchers who are asymmetrical due to their sport. How are they able to stay healthy ?

[@Strongfit]

Well they do a lot of corrective work first of all.Second,define healthy? A lot of them have pain in the shoulder/neck area and use of pain killers and anti-inflammatories is rampant amongst pitchers

[@nickp5204]

+julien Thanks for response. I enjoyed the video!

[@richardessig4719]

random, but are there any movement or principle based reading you recommend for us as CrossFit coaches?

[@Strongfit]

+Richard Essig Principle-based,yes.I read a lot and understanding (or trying to) the thought process of great thinkers will make you a better coach (and human being).On Movement i taught myself

[@SullysSteelies]

Thanks for keeping the videos coming! I found this link to another KZbin video of the Jefferson Opener, is this an accurate representation? kzbin.info/www/bejne/epuui5qVmcqcY7c I've personally had a couple of deep groin tweaks on heavy snatches due to tight adductors and having too short of active range of motion to catch snatches deep. I think this would be the right method for me to approach lengthening those muscles under load rather than just rolling the hell out of them. Thanks Julien!

[@Strongfit]

+SullysSteelies yes,but my goodness not like that!!! i need to put a vid out there obviously

[@SullysSteelies]

+julien Thanks, I will hold off on his style of the Jefferson Opener and ready for your explanation of it. Thanks!!

[@ae746890]

Is the Jefferson tutorial available yet?