Squats-putting the weight on the heels

[Driller]

Using a couple of discs, under the toes or under the heels? I've tried both and can't decide.

[Mojooo]

Not sure how putting it under your toes will help......?

I have heard putting stuff under the heals works the calves a bit more but i would be worried about the knee going too far out or falling over.

[gareth.e]

Why would anyone put it under their toes?!?!?!

Heels help especially if you've go poor flexibility on front squats

[Driller]

I found putting a disc under the toes tipped the feet back so the push was felt more under the heels.

Putting the disc under heels meant I was pushing off the heels but also tipped the feet forward over the toes.

Just trying to avoid pushing from toe end of feet and straining knees but getting confused in the process!

[gareth.e]

Driller said:

I found putting a disc under the toes tipped the feet back so the push was felt more under the heels.

Putting the disc under heels meant I was pushing off the heels but also tipped the feet forward over the toes.

Just trying to avoid pushing from toe end of feet and straining knees but getting confused in the process!

I think you need to re analyse your form..

Where do you place the barbell on you back?

How tall are you?

[Driller]

Barbell across the shoulders just at the start of thoracic vertebrae I would say (as high as possible but not on the neck). 6'3" .

[gareth.e]

Driller said:

Barbell across the shoulders just at the start of thoracic vertebrae I would say (as high as possible but not on the neck). 6'3" .

I'm 6'2 and I think you will find lowering the bar onto your traps will help, look up low bar squats too, this made the movement much easier for me to get depth and not feel like I'm using my lower back/on my toes so much.

You you sit into your squats and the weight should be on your heels

[Driller]

Thanks for the advice Gareth, I'll give that a try.

[Mr_Good]

Just do a single squat with an empty bar as you usually would, and if at the bottom you feel your heels lifting the bottom of the rep you need to place a thin block of wood or thin weights underneath your heels. I was taught it was something to do with flexibility within your ankles and tendons. Hope that's of some use to you, it worked for me.

[Mojooo]

Your lanky legs might be the issue.


Focus on sitting back and not letting the knees go too far forward.

Are your shoes flat?

Also, watch some Mark Rippetoe videons on youtube about how to do the squat. Very handy.

[gareth.e]

Mr_Good said:

Just do a single squat with an empty bar as you usually would, and if at the bottom you feel your heels lifting the bottom of the rep you need to place a thin block of wood or thin weights underneath your heels. I was taught it was something to do with flexibility within your ankles and tendons. Hope that's of some use to you, it worked for me.

Personally if you have flexibility issues, I wouldnt do it without weight I could squat perfectly with weight but look like bambi learning to walk on ice when there was no weight on the bar, especially with front squats...


Also like the poster above said, there are some great tutorials for squatting on youtube but for every good one, theres probably 100 bad ones made by idiots. Rippletoe is one of the guys you can trust. Its best to watch a few and get some different perspectives too..

this one appears to be a good starting point http://youtu.be/GtPN-ftmxG8

[Mr_Good]

gareth.e said:

Personally if you have flexibility issues, I wouldnt do it without weight I could squat perfectly with weight but look like bambi learning to walk on ice when there was no weight on the bar, especially with front squats...


Also like the poster above said, there are some great tutorials for squatting on youtube but for every good one, theres probably 100 bad ones made by idiots. Rippletoe is one of the guys you can trust. Its best to watch a few and get some different perspectives too..

this one appears to be a good starting point http://youtu.be/GtPN-ftmxG8

As with all things regarding weight lifting it's all about personal preference at the end of the day figuring out what works best for you. I feel massively more stable on a 10mm block, can shift the same weight without the block but I prefer the stability as previously mentioned. It was merely a suggestion to the OP, helping him find out what may or may not work for him.

[gareth.e]

Mr_Good said:

gareth.e said:

Personally if you have flexibility issues, I wouldnt do it without weight I could squat perfectly with weight but look like bambi learning to walk on ice when there was no weight on the bar, especially with front squats...


Also like the poster above said, there are some great tutorials for squatting on youtube but for every good one, theres probably 100 bad ones made by idiots. Rippletoe is one of the guys you can trust. Its best to watch a few and get some different perspectives too..

this one appears to be a good starting point http://youtu.be/GtPN-ftmxG8

As with all things regarding weight lifting it's all about personal preference at the end of the day figuring out what works best for you. I feel massively more stable on a 10mm block, can shift the same weight without the block but I prefer the stability as previously mentioned. It was merely a suggestion to the OP, helping him find out what may or may not work for him.

I didn't say anything about a block? I 100% agree..

Nobody reads threads anymore

I said when you practice you should in my opinion put weight on the bar. Trying it without weight might help you to understand your inflexibility but it does not translate completely over to squatting for real.

What I should have got over to the op is that everyone is different. I was merely suggesting he should reconsider the way he is squatting and look at videos to see different perspectives on form.

We could get into a very deep discussion about form and technique and how it is applied to different disciplines. Benching, squatting and deadlifting are all very controversial. The op has not stated whether urs doing it for fitness, specific sport, bodybuilding or powerlifting. My reply for each would be different. Most people think they know much more about the exercises they perform than reality.

[Halb]

gareth.e said:

Personally if you have flexibility issues, I wouldnt do it without weight I could squat perfectly with weight but look like bambi learning to walk on ice when there was no weight on the bar,

Yeh. I find squats without weight awkward, but I can now squat pretty well without it...but I prefer weight.
Pavel's book Enter the Kettlebell advises a good squat exercise where you face the wall and squat, don't let the knees touch the wall.


OP, have you tried squatting barefoot? Try it. Is the heel on your shoe solid?

[Driller]

Halb said:

Yeh. I find squats without weight awkward, but I can now squat pretty well without it...but I prefer weight.
Pavel's book Enter the Kettlebell advises a good squat exercise where you face the wall and squat, don't let the knees touch the wall.


OP, have you tried squatting barefoot? Try it. Is the heel on your shoe solid?

Not tried barefoot will have a go to see what happens. Shoes are running shoes and actually maybe a bit "squashy" come to think of it.

[Halb]

Driller said:

Not tried barefoot will have a go to see what happens. Shoes are running shoes and actually maybe a bit "squashy" come to think of it.

Need a solid heel. Barefoot is good, or some shoe with a solid heel (personally I wear old 70s style gola trainers with no heel and a very slender solid rubber sole), not trainers or other sqeahy stuff, you need a good solid base.
Olympic weightlifters wear heeled shoes with wood in them.
http://www.supplementwarehouse.co.uk/acatalog/Do_W...

[Driller]

Halb said:

Olympic weightlifters wear heeled shoes with wood in them.
http://www.supplementwarehouse.co.uk/acatalog/Do_W...

Blimey, you learn something new every day!

[SignalGruen]

Driller said:

Halb said:

Olympic weightlifters wear heeled shoes with wood in them.
http://www.supplementwarehouse.co.uk/acatalog/Do_W...

Blimey, you learn something new every day!

I've got a pair of those, bought specifically for squatting. I don't like standing on disks or a block and these where ideal.

[mattikake]

Driller said:

Using a couple of discs, under the toes or under the heels? I've tried both and can't decide.

This will mostly be for flexibility issues for either support or for stretching.

If your calves are tight/short heels will aid, if your tibialis anterior is tight/short toes will aid. If you NEED to do either for good squat balance then you probably have minor issues with your lower leg muscles and should look into getting these sorted out.

Get a squat analysis done to find if you have imbalances (this is not the same as squatting for exercise or with no weight on the bar).

[didelydoo]

Squat more, work on flexibility and fiddle about with your stance (wide/narrow) until you're comfy. Practice is Key.