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Big fan of kstars book.
Yes screwing your feet into the ground while keeping your toes forward creates torque. I believe the range on your toes turning out is 7-11 degrees. Kelly addresses this in a couple episodes.
Thanks for the responses guys
I’m just not following I guess. I get feet straight, squeeze rear. Screwing the feet 1) feel nothing much in my hips 2) just feels like my knees are twisting apart at the joint more specifically the outside and lower part of my knee
You are not fully understanding how to screw your feet into the ground.
Screwing your feet into the ground involves more than your feet.
In the below video, Kelly explains creating torsion in the foot in relation to running. 2:03
You want your feet straightish (7-11 degrees is the range) Standing you want them straight.
Ready to run progression 1
Watched the video. I might have just been twisting into the ground too hard. Either way it really just doesn’t open then hips for me when just standing. I’ve tried several different methods. Once I tighten the rear up my hips don’t move. Sorry if I’m beating a dead horse here. Just not working for me.
You are not fully understanding what is required when screwing your feet into the ground.
Your glutes are contracted 20% not 100%.
Identifying the amount of contraction required to perform the movement/skill is an important aspect.
You may start by contracting 100% and back off accordingly for the movement/skill being performed.
As Kelly has noted in episodes a cobra isn’t cobra tight all the time because that is expensive and not needed all the time. At certain times yes, 100% is required at other times 100% is not required.
Do you know a coach who can help you better understand this concept?
Watching a video about this could help or finding a written explanation may help better understand the concept so you can apply it.
If feet screwing isn’t working, you might also try keeping the feet straight but then screwing your upper legs outward which then turns the kneecaps slightly to the outside of straight. Try this a few times and you’ll feel the torque generated at the hips. Also in order to screw your upper legs outward, you’re gonna have to activate the glutes to do it.