There are many, many different squat cues that have utility, and can be a great tool in helping to create consistent and repeatable squat patterns. With that said though, all cues are not created equal. Based on a lifter’s leverage, sex, bodyweight, technique mechanics, kinesthetic awareness, and more, cues can apply differently to each individual. Some people may get a lot of the cue “sit back”, while others it completely messes up their squat. Directional cues in particular like “sit back” , “knees forward”, or “knees out” can apply very differently based on a lifter’s mechanics, as some lifters may not need to sit back much at all, while others will have less forward knee travel. There is one directional cue that I find tends to have more utility though, as no matter a lifter’s anatomical breakdown, they tend to fall within a range of this cue having application to their biomechanics. Its utility then comes down to if the internal application helps a lifter self-align their technique better, which for some they will, and for others this might not work. And that cue is “belt to heels”. In part 1 of my latest YouTube, I break down the “belt to heels” cue by first explaining the application and utility of directional cues in general.  As explained previously, I discuss why some directional cues are going to apply differently to each individual. I then explain what the “belt to heels” cue is, why it tends to work so well, and some key elements to get the most out of this cue. And lastly, in a special 2 part series, my athlete Natalie Richards has filmed a full video (CLICK HERE) detailing the application of this cue from the athlete perspective, so make sure to head to her channel to check out part 2. For Part 1, click the link above to view!

A simple movement constraint that I find is underrated is a lifters bench and rack height. Having the proper rack height will force certain fundamentals of technique that will translate to the entirety of the movement. In particular in the bench press, we commonly see rack height issues resulting in soft elbows. And on squat, we see issues occur with low bar rack position and ribcage orientation. In my latest YouTube Video, I give a quick breakdown of these errors, and how simply adjusting your rack height can make a notable difference in your technique on both lifts, when seemingly all other cueing is failing. The setup of your lifts is a big part of what determines the success in execution, and hopefully this quick, but informative, video can shed some light on how to choose and adjust your rack height to best suit you. Click the link above to view!

A common squat setup technique I see used, and I myself used to use frequently, was cueing the initial starting position with a pre-hinge. I personally used to use this with many lifters to help with reducing extension bias and allowing a more natural chest drop and forward lean. But over time I started seeing more issues than not with this technique, as I found it became a band-aid solution for most versus actually getting down to the primary issues. In my latest YouTube video I break down the reasons why I am no longer a fan of using a pre-hinge. I take a look at who or who might not benefit from using a pre-hinge. I discuss the reasons why typically I see it causing more issues than it fixes. And lastly I cover what I actually see as being the root cause of most of the issues a pre-hinge is supposed to address and what to focus on instead. Click the link above to view!