Squats - plank of plates under heels

[Mike_Rojas]

I think you should squat flat-footed - as flat as you can make it. Get some chuck taylor's. JMO.

 

[ohashi]

Okay, so the general opinion is "nothing under the heels".

d3track: wouldn't that really fuck with your knees after a while?

 

[MsBeverlyHills]

depends on what your trying to do- I do narrow-stance squats w/plates under my heels-- seems to hit more quads/ less glutes...& fuller range of motion than w/o the plates.

 

[d3track]

for me it actually puts less stress on my knees
take in that this only probably every third workout
i never do the same movements two workouts in a row

you do have to do the movement slow and strict

 

[[email protected]]

I believe that putting plates under the heels while squatting can also lead to foot injury. I agree with others who have commented on this thread: Squat with your heels to the floor. Be aware of your form. Wear the right shoes. Elevated shoes are different from plates because they provide a wedge - or sloping design - from your heels to your toes. Speaking from experience, I know plates don't offer that kind of protection. On the contrary, they exacerbate stress from the lack of padding and support in the heel, arch and metatarsal region. - Ruth

 

[joeblow12345]

Is it alright to have something like a plate or a plank underneath your heels during squats, or does that change the exercise (or perhaps make it a cheat)?

If you need to put something under your heels, it means your squat technique is bad. You need to take weight off the bar and learn to squat.

Sent from my SPH-L710 using EliteFitness

 

[Headholio]

Its been a while since I researched this, but from memory a heel wedge works more quad, and flat works more glut. Heels up makes it feel easier for a lot of people to hit parallel. The wedge moves center of gravity forward a bit, so that the upper body can stay more upright during the lift.
Interesting point from Ruth about foot support, but I never noticed any difference between using a board or plate compared to shoes with heels.
I think either way is fine. People have different body dimensions and might feel more comfotrable with different foot positions.

In the 80s when I was powerlifting I remember the trend switched from heels to flats, with the argument that you have more potential with flats by using more back and gluts. But I notice that a lot of powerlifters are using shoes with heels these days.