Should I use a block slightly elevating my heel when I do box squats? Supposedly it allows you to hit the quads better but are there any negative effects to it?
I would not suggest putting a block under you heels when you back squat. Doing so greatly increases the sheering stress on the knee joint and can lead to some knee and ligament issues. If you want to emphasize the quads more try throwing in a couple sets of front squats.
Blocking your heel probably isn’t the best idea.
Just squat
The problem is I can’t safely front squat without feeling extremely awkward when doing so. Also I can’t use as much weight when front squatting.
[quote]chrisa1002 wrote:
The problem is I can’t safely front squat without feeling extremely awkward when doing so. Also I can’t use as much weight when front squatting.[/quote]
No one can use as much weight when front squatting as when back squatting.
lol…don’t elevate heels
Can you do full range of motion back squats with good form?
Elevating the heels can help you squat deeper if you lack ankle flexibility/mobility. However, in that case, it would probably be better to improve your ankle mobility/flexibility instead of elevating the heels.
I don’t mean this in a negative way, but if you can’t front squat comfortably, you have a flexibility issue you should address before you add loading to the motion. squatting on a block is kind of a dumb idea IMO, but shoes with a raised heel are an option - but you should be able to squat properly with a level foot if your body is adequately flexible.
People who say just squat I’m pretty sure don’t go ATG every rep. The blocks wont hurt you, you will go a lot deeper and get more out of your squat. Work flexibility DAILY though so you can get rid of them eventually.
I used them and got GREAT results I don’t need them anymore but I thought of them as training wheels. Felt stupid not going deep on my squats just because my flexibility wasn’t up to par. It’s not like you can learn to squat atg in a day, takes some work so no reason not to squat atg with plates or block.
Exactly shizen. Not being able to squat without a block does tell you that you should be working on your anxle flexibility. However, in the meanwhile squatting with your heels elevated will allow you to get the great benefits that squatting provides. There is nothing dangerous about it. In fact, franco columbu even recommended to squat with a block under your heels always(from his book).
The studies i’ve read have shown a marginal increase in the stress on the knee joint, but when we’re talking the poundages that normal people would be using the close stance squat, It won’t be a concern for injury as long as you have a few warmup sets.
In the interest of athletic carryover, however, it would probably be best if you worked on your flexibility so you were used to not having a block under there. Squatting itself will help with this problem, and there are several other techniques to employ that appear in just about every Cressey/King squat related article.
My advice is to use plates to put under your heels at first. Start as thin as you can comfortably squat with, and progressively use smaller plates as you become more flexible. The key thing is to squat fairly often, or else your flexibility will not change.
Out of the many people i’ve trained over the years, i’ve actually not met one that was gifted with adequate ankle flexibility to squat properly without a little work. I’ve had each and every one use plates under their heels to begin with, and it has allowed them to grow fond of squatting, and thus grow in general.
The flexibility stuff comes gradually, and it’s unreasonable to expect to get your flexibility completely good enough before you squat at all. That would be setting a trainee up for failure; they need to see the results come in from squatting, or else they may just lose hope.
Honestly some people need to be a little less harsh when a question is brought up. “Just squat” is not a very good answer to hear if you are having troubles squatting to begin with! I’ve even heard people say this when someone brings up an injury that prevents them from squatting!
At least try to help these people out if they ask for it. Guess it’s all I can expect from people that may not have had any tough times in their own training yet. I’m sure an injury or two may change your perspective! Not everyone is built the same, training must be very open minded to compensate.
ah crap andrew beat me to it! haha i read that yesterday and said ah ill reply to that later 
AGREED! Lay off the guy he asked for advice not to be disheartened! ok forget about using blocks anyway ivnanko plates as an example . . start using 2.5kg plates under the heels. . doe a couple of sessions like that then gradually do a couple of light sets at the beginning of your workout with 1.25 plates under your heels and complete heavy sets with 2.5 kg plates under the heels. .
eventually you will be warming up with no heel elevation and only using 1.25 plates for elevation ultimately squatting with no elevation problem solved. . its the most effective way of increasing the ankle mobility/ strength in the new range of motion. . stretching and soft tissue work will appear to alleviate the problem but then try squat with your new Range of motion . . you wont have the strength. . . follow this and be sure it will help
Thanks for all the advice.
I have no issues at all with flexibility.
Problem with front squats is that I can’t hold the bar up properly, mainly getting it up onto my shoulders in the first place. Any tips?
I used blocks for along time. Result= shortened muscle, less flexibility. You say you only want to use it for a little while, but you will end up using it a crutch. If you have to use less weight then so be it!
Getting the bar up to your shoulders?
- Buy a power or squat rack
- use less weight
- Strengthen the shoulders.
Do them with a plate because I can imagine the block could be exremely unsafe.
You should order this book from Mark Rippetoe: Starting Strength 2nd Edition.
It will give you all the info you need to know regarding how to perform the squat and many other lifts.
And Mark has said to never use plates under your heels. Why? Read the book.
[quote]chrisa1002 wrote:
Thanks for all the advice.
I have no issues at all with flexibility.
Problem with front squats is that I can’t hold the bar up properly, mainly getting it up onto my shoulders in the first place. Any tips?[/quote]
clean or hang clean it
cleans are an option, but a squat rack is the best option. If you don’t have a squat rack or a power rack, it would probably be a good investment to go out and pick one up. You can probably get one for under $400, which is a really good deal considering the price of steel these days.
Also, it will last your whole life. If you are in a gym that doesn’t have one and you know the owner, perhaps you could donate it to the gym while you continue to work out there.
[quote]Kal-El wrote:
I used blocks for along time. Result= shortened muscle, less flexibility. You say you only want to use it for a little while, but you will end up using it a crutch. If you have to use less weight then so be it!
Getting the bar up to your shoulders?
- Buy a power or squat rack
- use less weight
- Strengthen the shoulders.[/quote]
wtf do you not know how flexibility works? If you can’t squat without any bar atg then you wont be able to do it with any weight. Use the block/plate its not a crutch if your working your flexibility. Also it would improve your flexibility since you would be going much lower every rep, and giving you MUCH more out of your squat. Olympic lifters always train with elevated heel-in their shoes- ya they definitely use it as a crutch:rolleseyes:
As far as front squats yeah they take some getting used to, I prefer the olympic way of holding it Its easier for me but you might like it the other way. It take some getting used to but you will get the hang of it, don’t go to heavy if you can’t hold it easily since you might injure yourself. Also try and go closer in on the grip or wider depending on what you like and keep the elbows coming in and up-this if for olympic way of holding it-.
[quote]chrisa1002 wrote:
Thanks for all the advice.
I have no issues at all with flexibility.
Problem with front squats is that I can’t hold the bar up properly, mainly getting it up onto my shoulders in the first place. Any tips?[/quote]
When I front squat, I use straps around the bar to assist. It works very well, just make sure your back remains straight and your elbows are up, parallel to the ground.
Also, don’t do more than 6 reps per set as it tends to tire the rhomboids. Front squats are a nice change up to the back squat. Don’t worry about the weight being less, it’s the results that count.