Squats

[the People's Champ]

today was leg day, and I finally hit 245 on squats, which is a personal best so far. I didn't realize this until I got home, but am I limiting my potential by not using something underneath my heels when I perform squats? I kind of did the motion, after the fact, and realized, I could lift a LOT more. also, this would target the muscle closer to the knee correct? as opposed to doing flat footed squats which target the upper thigh. so, I will ask this again, will having something underneath my heels while doing squats benefit me more than doing flat footed squats? btw, my legs don't feel to thrashed right now. I wish I thought of that earlier. your feedback is appreciated

 

[BigGerry]

Dont squat with anything under your heels!.It shifts the load onto the toes and balls of your feet which can compromise your balance and form.You will not be any stonger in the long run and over time would retard your progress.You should always squat through the heels,it gives you better form,power and stability.

The only exception to this rule would possibly be the front squat where the weight is held accross the front of your shoulders,where it might give you a slight biomechanical advantage and make the movement more comfortable.

 

[gymtime]

Gotta disagree with BigGerry. Just because you have something under your heels doesn't mean the weight shifts completely to your toes. If that were the case, you'd never be able to hold that much weight. It just redistributes the weight somewhat, but you're still carrying most of it on your heels.

All it is is a variation on the exact same excercise. You're not gonna go to gym hell if you lift your heels on a squat a little. You can have good form or shitty form no matter where your heels are. And to say that you won't get any stronger doing it that way is, sorry Gerry, rediculous.

Squats are the mosts demanding excercises you can do. So be as comfortable as you can. Long as your form is good, you'll be fine.

 

[BigGerry]

Gym time you picked me up wrong on that statement.I am not saying that you will not get any strongter doing squats with an elevated heel,i was saying that you will not be any stronger in the long run than doing them the regular way.Progress can be made on any excersise.

I just don't see any advantage to doing them this way unless you have a flexability problem in the hams or calves,which can be addressed by stretching,an elevated heel would not correct the problem just work around it.Also when the weight begin to get higher can you imagine backing out of the sqaut rack with 400lbs on your back and trying to position your heels on a block or plates?please.Better not to get into this habit from the start.

 

[gymtime]

My mistake Gerry. I did read that wrong.

And you're right. I've been known to do a 405 squat or higher and trying to find those little 10lb plates and get them situated right is a pain.

I do it myself, because the lower I get on my squat, the less my ankles seem to want to bend. The weight seems to transfer to my toes the lower I get anyway. So, for me, it's more comfortable and actually allows for more balance.

So, back to the People's Champ. There's no real benefit to raising the heels. If it's THAT much more comfortable for you, go ahead and do it. If not, stick to flat-footed.

 

[bignate73]

keep your feet flat, drive thru the heels. plain and simple.

not to go into great detail. if you want the lowdown on why not to lift your heels, its all about physics. 2 angles bending opposite each other, the point of force (toes) (yes the heel becomes secondary) the second angle up from that point is the one receiving the brunt of the stress. so lets count 1. ankle, 2. knee. now....lets start from a flat footed position. driving thru the heels. first angle: knee, second: HIPS. why do you think powerlifters wear flat shoes? cause they use the hips and the dense musculature there (glutes, hams, quads).

which is more suitable for distributing a large amount of weight? the knees? or the hips?

reason why you "feel" it more near your knee is cause thats where the stress is. reason why you feel it more in your upper thigh, is because the bulk of the muscle used to perform a squat is there.

dont get too wrapped up in specialization. just squat. if youre inflexible....stretch. this isnt the kama sutra, its lifting.

 

[the People's Champ]

right on gents. thanks for your responses. I love squats and I have only done them with feet flat. I cannot go to low since I am taller than most, 5'10, and my ankles restrict me from going any lower. I feel I have good form, but does the position of the bar, when on your shoulders or on your traps/neck, affect the results of the squat? if so, how much of a degree? thanks again for your responses

 

[FitnessFrk]

the People's Champ ...sorry but that is absoutely the worst excuse I have ever heard for not going to parallel on back squats..I could see if you were 7'10..go down to parallel your quads will thank you..

ps. I am 6'0 have 2 herniate discs at S1/S2 and L4/L5 and I can still go to parallel..suck it up..

 

[blaster220]

I agree with parallel... some hard-core folks will argue "Back in my day, sonny, we squatted ass-to-floor... and we liked it! Just like walking up hill to school, both ways! etc..." And if you can do that, more power to you... I'm sure it's quite a burn and "in the zone"

BUT, being 6'4, I can't really go much more below parallel without my knees screaming! So I just keep a straight back, chin up, stick out my ass, and squat

 

[ALCATRAZ]

I have to agree w/ Frk...I'm 6' also and go sub-parallel. As for putting your heel on a plate, I've tried it, but once you get used to doing it flat-footed, it's actually kinda uncomfortable to have something under your heels. Just remember to keep you head up, back straight and push through your heels.