I came across an article (unfortunately forgot the site) which had mentioned you can get more VMO activation by Squatting with the heels elevated.
The “Slant Board” that was shown was wide enough to accomodate the entire shoe size(length), as well as being wide enough for the stance.
What would be the optimum heel height, take into consideration I train in Adidas Power Perfect Shoes. I am looking at making something home grown.
Thanks for all the words of Wisdom over the years CT.
[quote]killerDIRK wrote:
I came across an article (unfortunately forgot the site) which had mentioned you can get more VMO activation by Squatting with the heels elevated.
The “Slant Board” that was shown was wide enough to accomodate the entire shoe size(length), as well as being wide enough for the stance.
What would be the optimum heel height, take into consideration I train in Adidas Power Perfect Shoes. I am looking at making something home grown.
Thanks for all the words of Wisdom over the years CT.[/quote]
Actually training in the power perfect shoes CONSTITUTES TRAINING WITH AN ELEVATED HEEL. It has a heel elevation of 0.6 or 0.65" (can’t remember exactly) which is slightly lower than a regular olympic lifting shoe (0.75"). You might benefit from an extra elevation of about 0.25" at the heel which could be as simple as putting the heel of each foot on a 5lbs plate or a wooden board 0.25" high.
Thanks CT !
I was thinking that there would have to be a rise of 4-6" over the 12-14" width ?
Would that be (4") to much of a good thing ?
Also, your one and a quarter squats have been great for my VMO so far, thanks
[quote]killerDIRK wrote:
Thanks CT !
I was thinking that there would have to be a rise of 4-6" over the 12-14" width ?
Would that be (4") to much of a good thing ?
Also, your one and a quarter squats have been great for my VMO so far, thanks[/quote]
Yes, that’s not good. You want to elevate only slightly… that’s enough to increase muscle recruitment. Otherwise the movement becomes less effective because you use less weight and it’s harder on the knees.
It’s the PowerLift Trainers that are 0.60", the Power Perfect model has a normal 0.75" lift.
Very similar looking shoes.
[quote]DAVE101 wrote:
It’s the PowerLift Trainers that are 0.60", the Power Perfect model has a normal 0.75" lift.
Very similar looking shoes.
[/quote]
I stand corrected! Then again I’m still lifting in my old “Powerfirm” shoes from 1997 
The infi still applies though.
Actually I do have the PP2 model. So I will raise it a plates worth !
Thanks once again ! Power to the people !!
[quote]Christian Thibaudeau wrote:
You want to elevate only slightly… that’s enough to increase muscle recruitment. Otherwise the movement becomes less effective because you use less weight and it’s harder on the knees.[/quote]
Anything lower than the 25lb olympic bumper plate shifts the focus back to the glutes for me (in fact any squat is glute focus for me). How wide should the stance be for these elevated squats?
[quote]flch95 wrote:
[quote]Christian Thibaudeau wrote:
You want to elevate only slightly… that’s enough to increase muscle recruitment. Otherwise the movement becomes less effective because you use less weight and it’s harder on the knees.[/quote]
Anything lower than the 25lb olympic bumper plate shifts the focus back to the glutes for me (in fact any squat is glute focus for me). How wide should the stance be for these elevated squats?[/quote]
Try it with front squats… you likely have longer limbs which makes it hard to focus on the quads.
One technique I like for guys in your situation is pre-fatigue using cheater reps:
On the front squat do 5 half squats (almost quarter squats really about 120 deg.) focusing on breaking at the knees first… then do your full front squats… no rest between both steps… don’t even re-rack the bar.
[quote]Christian Thibaudeau wrote:
[quote]flch95 wrote:
[quote]Christian Thibaudeau wrote:
You want to elevate only slightly… that’s enough to increase muscle recruitment. Otherwise the movement becomes less effective because you use less weight and it’s harder on the knees.[/quote]
Anything lower than the 25lb olympic bumper plate shifts the focus back to the glutes for me (in fact any squat is glute focus for me). How wide should the stance be for these elevated squats?[/quote]
Try it with front squats… you likely have longer limbs which makes it hard to focus on the quads.
One technique I like for guys in your situation is pre-fatigue using cheater reps:
On the front squat do 5 half squats (almost quarter squats really about 120 deg.) focusing on breaking at the knees first… then do your full front squats… no rest between both steps… don’t even re-rack the bar.[/quote]
Thanks…will give this a try; and you’re right, I do have long limbs in relation to the torso.
This post originated from an article in the poliquin group site.
One last question CT if you do not mind, thank you.
I have a long inseam (34) and have excellent mobility, easily doing ass to ground squats.
The article mentions the use of a narrower stance. Should I use more of a walking width and still get my hams to calves?
Or our we your faithful followers better to squat down between our legs with feet shoulder width or farther apart ?
Again asking about VMO Developement specifically, thanks killerDIRK.
“Knowledge is your first Strength” (r)killerDIRK
