"Spread the floor", the coach yelled across the weight room. The athlete immediately spread the floor and continued to squat. All the athletes are taught the same way, so they know what each coaching cue means. This is how it's done at The Rack Athletic Performance Center.
How to spread the floor:
Stand up. Are you really standing up? Good. Now, try to literally spread the floor with your feet for a couple seconds and then relax. Do it again. Okay, a couple more times. Notice how the weight shifts to the outsides of your feet? Notice how your hips "turn on" and you can feel your glutes, your butt, engaging? Pretty cool right?
Now do that while you sit back down on your chair slowly. Nice. Now spread the floor while you stand back up. Good! By spreading the floor this allows you to push your knees out easier, to the sides, to keep them from buckling in. This is a crucial movement pattern to keep you injury free and to strengthen the right muscles!