Finding Your Fix: Giving Yourself Effective Feedback & Cues

Have you ever tried to fix your form but felt stuck? The secret is in the feedback you give yourself. Self-coaching isn't about being critical; it's about being a detective for your own movement.We use cues, which are short, simple instructions. There are two main types:Internal Cues: Focus on what your body is doing. Example: "Squeeze your abs." These can be good, but sometimes make you overthink the movement.External Cues: Focus on the effect you want to have on your environment. Example: "Push the ground away from you." These often lead to smoother, more powerful, and more automatic movements.The goal is to find the specific, actionable cue that clicks for you.

Let's break down how to fix a common issue in the squat.Observe: You record yourself and notice your knees tend to collapse inward as you stand up. This is a common issue called 'knee valgus'.Identify: The goal is to keep your knees aligned with your feet.Ineffective Cue: "Don't let your knees cave in." This tells your brain what NOT to do, which is confusing.Effective External Cue: Try one of these instead: "Spread the floor apart with your feet." or "Show the walls on your left and right the inside of your knees."Why it works: An external cue gives your body a clear, positive action to perform, making the correction feel more natural.

Here's how to troubleshoot a push-up that feels more like a 'worm'.Observe: You film your push-up from the side and see your hips sag towards the floor, especially on the way up.Identify: Your core isn't staying engaged, causing your body to break its straight line.Ineffective Cue: "Keep your body straight." This is too general and not very actionable.Effective Internal & External Cues: Try a powerful internal cue like "Squeeze your glutes and abs hard." Or, try an external, imaginative cue like "Imagine a steel rod runs from your head to your heels."Why it works: These cues activate the specific muscles (core and glutes) needed to stabilize your spine and maintain a strong plank position throughout the movement.