Hi,
A few people on my gym reccomended to me standing on little plates (5pound for example) while squatting.
I tried it and it feels a little more comfortable and easier to keep my back straight. On the other hand Ive heard someone talking that its not good for your knees.
So whats the verdict on this one ?
just get the flexibility (not much really) to squat without them. If you can’t get good enough form to keep your heels on the floor then you likely are suffering in other areas of your squat such as lumbar curve and distending your core. It is likely a sign of overall poor needy technique if you have a hard time plating the heels and driving through. Another thing is that with the plates under your heels you get a poor idea of how to activate your hamstring/glutes to push your hips forward by driving your heels to the ground.
Also with less of your foot actually touching the ground you will have poorer proprioception through the soles of your feet and therefore generate less power. This is why most of us wear thin soled shoes.
For oly lifting this changes and you might want to buy a pair of raised heel oly shoes for that if you have mad dollar bills.
I have never had a client unable to use flat feet for regular back squats within 3 weeks max unless they have tragic orthopedic problems.
So I would say no but do whatever gets you off. In other news: I’ve actually seen a guy use the plates under his heels for deadlifting. What the hell for? DL requires almost no flexibility. He also had the smallest calves of any human I’ve seen including midgets which i have seen few of. Basically the poster child for wearing track pants at the gym.
-chris
Ok , thank you very much for the answer.
As I feel a little more comfortable with heels elevated I dont have problems with proper deep squat technique (I realize its not perfect but its pretty good for beginner which I still am).
So no more plates for me. I will stick to normal squats 
Thanks again.
You could also build some ankle flexibility by elevating the front of your feet. Put your toes on 2.5# plates. You would then squat up and down (without weight). Warm up with that and soon you should be flat-footed in no time.
I always used to squat with 2.5lbs. plates under my heals working up to 405x8x3 and a 455 double tacked on at the end (stupid time to do a double, I know). Anyway, I never had any problem with my knees, and squating always felt more natural that way for me, at least.
Many of the PL I worked out with used to wear boots with raised heels.
I no longer use plate under my heels, but neither do I use the poundages I used to…for what it’s worth.
-james
[quote]natural59 wrote:
I always used to squat with 2.5lbs. plates under my heals working up to 405x8x3 and a 455 double tacked on at the end (stupid time to do a double, I know). Anyway, I never had any problem with my knees, and squating always felt more natural that way for me, at least.
Many of the PL I worked out with used to wear boots with raised heels.
I no longer use plate under my heels, but neither do I use the poundages I used to…for what it’s worth.
-james
[/quote]
Hey James, how’s it bro.?
Yeah, when I was a teenager just learning, that’s how we did them too, and my friends dad was a bodybuilder/powerlifter who hung out with Ed Corney…so he knew his shit…we would do them on a 2X4 I believe that had carpet tacked onto it, so you couldn’t lose your footing and it was comfy…
But I have gone without for years now, I read some articles, some from Fred Hatfield that explained how bad it was for the knee, so that was the end of that..
At the time I enjoyed having that heel boost, it felt like extra security and balance to me when doing them that way,…but oh well…go figure, I just didn’t feel like taking a chance on the knee after I read many articles on that…
BTW, nice numbers on those pr's for squats James...good job..like you my numbers are down much from the younger years, but they're still decent IMO..
cheers, ToneBone
[quote]InTheZone wrote:
natural59 wrote:
I always used to squat with 2.5lbs. plates under my heals working up to 405x8x3 and a 455 double tacked on at the end (stupid time to do a double, I know). Anyway, I never had any problem with my knees, and squating always felt more natural that way for me, at least.
Many of the PL I worked out with used to wear boots with raised heels.
I no longer use plate under my heels, but neither do I use the poundages I used to…for what it’s worth.
-james
Hey James, how’s it bro.?
Yeah, when I was a teenager just learning, that’s how we did them too, and my friends dad was a bodybuilder/powerlifter who hung out with Ed Corney…so he knew his shit…we would do them on a 2X4 I believe that had carpet tacked onto it, so you couldn’t lose your footing and it was comfy…
But I have gone without for years now, I read some articles, some from Fred Hatfield that explained how bad it was for the knee, so that was the end of that..
At the time I enjoyed having that heel boost, it felt like extra security and balance to me when doing them that way,…but oh well…go figure, I just didn’t feel like taking a chance on the knee after I read many articles on that…
BTW, nice numbers on those pr's for squats James...good job..like you my numbers are down much from the younger years, but they're still decent IMO..
cheers, ToneBone[/quote]
I guess, there are other threads, besides “My Experience of the Anabolic Diet” after all…haha. Fancy meeting you here.
Ed Corney, eh…? I remember him well, mustache and all.
The gym I used to work out in was filled with PL’s, but not many BB’s. Heck, I think, I was the only one. Some crazy squat routine I had, thinking back on it. 3 sets of 405x8, then a double. What was I thinking. Okay, so let me blast my quads to hell, then add 50lbs. and do a double…stupid kid.
Anyway, like I said earlier, many of the PL’s either squated w/2.5lbs plates under their heels, on wore work/combat boots. Maybe, it was “the thing” back in the early 80’s. Dunno.
Anyway, the only famous lifter I knew was Mike Hall, a PL’er, at one time, the World’s Strongest Drug-Free Powerlifter. Several time National and World Champion, SuperHeavyweight. He was 6’2", 380, squated 940, benched 720, and DL a little over 700, maybe, 720 or so, to the best of my recollection.
In fact, he was the one spotting me when I ruined my shoulder back in 84. Left me hanging too long at the sticking point, wanting me to do a forced rep, and I pushed so long without the weight moving that my shoulder finally popped out the back. It was such a setback, I eventually just lost interest in BB altogether.
At any rate, of all the things I’ve injured lifting, I’ve never had a knee injury, or knee problem, even today. I always did the high bar location, shoulder-width stance, BB squat, and the 2.5lb. plates just made the movement feel more natural to me. Maybe, it’s because I’m kinda tall, not the ideal frame for squating, dunno. But today, I don’t even wear a belt when I squat. Ummm, I don’t even have a belt anymore…
See you in the AD thread…!
-james