raised heel squats...

[TheOak84]

i hurt my hip last thursday squating.., i accidently hit the saflty catch thing and the weight went all cock-eyed and my hip shifted.

it had gotten way better. but today (leg day) i squatted on the hack squat, the one where you can face the machine.. and my hip didnt hurt at all.. then i looked at the platform of the machine, and your heels are raised... so thought if i do squats on a pair of dimes, it'd be the same...and it was..i mean, it still hurt a bit..but not as much.

my question is are raised heel squats as effective as regular squats? do i have to alter the weight? (i only did a plate today)
do they take pressure off ur hips?

also, i figured out that the bar was too high on my neck and was causing me to lean forward and put stress on my hip. so i lowered the bar to under my traps so the weight is over my heels..

i guess it takes an injury to learn something....

 

[strider364]

I always squat on dimes, front and back.

 

[Rich_S]

Worst thing for your knees. It forces your knees over your toes.

 

[spatts]

Bad idea. Your core, if strong enough, will support the chaos involved in controlling the weight. Sounds like your core and hips weren't strong enough in this case. You don't need plates, just strenghten these weak links.

 

[TheOak84]

spatts,

that is true, let me tell u why....

i used to squat above parallel because i only wanted my quads to be worked and i didnt want a big ass (i was being stupid)

then i met up with these powerlifters, who i knew for aabout 3 years. we became good friends...then they tell me "take ur squat to the pocket' I said i never done that before..so i started takin them deep...till my hams touch my calves, just like them..

i didnt change the weight though...so my quads where only strong up untill the parallel point....i tihnk thats the reason....

so what do i do, wait for my hip to heal?

 

[t3c]

[..so i started takin them deep [/B]

 

[TheOak84]

what r u talkin about

 

[spatts]

Oak, I think active recovery is a good idea. Start with some light hip work, like kneeling squats, and work with some jumpstretch bands if you have access to them.

What do you do as part of your regular routine to strengthen your posterior chain?

 

[TheOak84]

i dont know what u mean by posterior chain, do you want my current routine?

 

[edgecrusher]

i dont know what u mean by posterior chain, do you want my current routine?

Posterior chain = hamstrings, glutes, lower back.