Basic squat question

[Hengst]

When doing squats should the heel of the foot remain in contact with the floor through the hole range of motion?

What do you do if the only way to get the upper leg parallel to the floor is to raise the heel up slightly thus completing the downward motion balancing only on the ball of the foot?

I want to maintain good form through out but i feel like something needs to be sacrificed........... full range of motion or heel on the ground.

Thanks in advance

 

[SAGAT]

he maat,

ik heb hetzelfde probleem, (als ik je probleem goed begrijp), wat ik doe is mijn hakken op een kleine verhoging zetten, dan voelt de squat echt perfect aan (voor mijn gevoel). is dit wat je bedoelde ?

 

[WannaBPowerful]

I completly agree

 

[Hengst]

Sagat - that is exactly what I mean......

however doesn't putting a lift under your heel reduce the positive effects on the calf?

If so, should I just accept that and then compensate by doing more isolated calf excersizes?

 

[bishonen]

Having dealt with the same problem, my suggestion is ... to deal with it.

Try concentrating specifically on keeping your heels flat. If you can't, use less weight.

Try practicing with an empty bar to get the hang of it, or find a spotter you can ask to yell at you if your form falters.

http://www.exrx.net/ExInfo/Inflexibilities.html

Dorsiflexion Inflexibility

Increase risk of Plantar fasciitis and difficulty in performing squat and leg press exercises in full range of motion. Plantar fasciitis is a common overuse syndrome occuring in runners and walkers. This sydrome is associated with microtears in the pantar fascia at its insertion into the cacaneus and bone spur formations. High incidences of plantar flexion strength deficits and dorsiflexion range of motion limitations are associated with this condition. Dorsiflexion flexibility is required during the lower phases of the squat and leg press. If the range of motion of the ankle is limited, hip flexion may be exagerated and knee flexion is often inhibited. To maintain normal range of motion in both the hip and knee, the heel may have a tendancy to leave the floor or platform.

* Examples of affected exercises with suggestions for affected individuals until range of motion is restored
* Leg Press: place feet higher on the platform
* Squats: wider stance or elevate heels slightly on board or weight plates
* Range of motion may need to be limited so heels do not raise at lower portion of exercise
* Example preventative / corrective exercises:
* Gastrocnemius Stretch
* Soleus Stretch
* Calf Raise
* Calf Press

 

[Y_lifter]

People with strong ankles usually have no issues flexing them with heels on the floor to get parallel.
If you are having issues getting down low without lifting your heel, use a board or a plate to help as I do.
Bad ankles for me.

Work the calf separately if you want.

 

[SAGAT]

Sagat - that is exactly what I mean......

however doesn't putting a lift under your heel reduce the positive effects on the calf?

If so, should I just accept that and then compensate by doing more isolated calf excersizes?

well. speaking for myself, i just accepted it and did more isolated calf exercises. in fact, i only do ONE calf exercise (good old standing calf raises). my calfs are pretty strong too so it worked for me, and this way (heels slightly elevated) the squat feels more natural to me as well, so....give it a shot.

 

[spatts]

If you are sitting BACK far enough, I don't see how your heel should have anything to do with being parallel.

Sounds like weak hips/squatting with the quads to me.

 

[Lumberg]

problems with being able to keep your heels on the ground can be the result of insufficiently flexible hip flexors.

try doing the "saigon squat" stretch

also try a variation of the quad stretch where you put your toes on a waist-high platform behind you and push your knee back. some hockey player invented this stretch.

Work on this type of flexibility every day and eventually you should be able to go ATF on squats with your heels firmly planted.

JC

 

[bignate73]

stretch your soleus