Heels elevated vs. heels flat for squats

Training
41

Id suggest at that % range think about wearing a belt and learn to brace against it. Are you doing any direct core work?

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42

Nice job! You’re able to get a lot of forward knee travel without a heel. Do your heels want to come off the floor?

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43

After adding about 400lbs on my raw squat here is my take on some things.

  • I think you are focusing on the wrong thing. I had a very similar question a long time ago. I bought a pair of oly shoes for squatting thinking that will make a big difference in my squat. It did not. What I did find out eventually is what felt right with my squat stance, foot placement, bar position and torso positioning.
    • What
  • If you have a narrower stance (and are possibly more quad dominant) oly shoes may be a good fit. A wider powerlifting type stance would likely benefit from a flatter sole.
  • Do not squat in anything with a soft sole.
  • I prefer wrestling shoes for all my real squat work. However, I like to put on my oly shoes for deeper front squats for acc work. I don’t do this a lot but it is a nice contrast from wide squat work.
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44

Looks like it posted before I was finished.

Cutting it short. I’d stay with your Converse. Once you get a better idea on stance, foot placement and your sticking points you will likely get a better feel for what you like or what you need. That may help you look at footwear in the future. Don’t look at footwear to determine those things. To build your strength I’d look at doing some squat variations, look at using a SSB/yoke bar, stance/position and most importantly back/core strength.

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45

I do some isometric stuff like weighted planks and I also started doing front rack holds at a weight that is far too heavy for me to squat. Other than that, not really. I’m your stereotypical weightlifter who fails to do enough core work. Do you have any recommendations that would help for front squats?

46

No, they don’t come off the floor, nor do I feel that they start to!

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47

I see! I do squat with a narrower stance, compared to that wide powerlifting type that you mentioned. I also have my toes pointed slightly outwards, about 10-15 degrees.

Would the under armour project rocks shoes be considered a soft sole then?

Thanks for popping in!

48

Okay! Thank you!! Do you have any tips for improving core strength and back strength specific to front squats?

49

I’ve only worn one pair of these, and I don’t remember which release, but my personal experience is they were the worst shoes I ever used for everything. Too soft for lifting, too heavy for running, too flimsy for basketball, too weird even for walking. Awesome colors, terrible shoe.

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50

Well i can give you my personal preferences for exercises to improve core strength for squats if you want.

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51

Interesting. I only ask because my parents got me them for Christmas, thinking it’d be a better shoe for training. Little do they know…but it’s fine. It’s the thought that counts.

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52

If you’re willing, I’d appreciate that a lot!

53

As a parent myself, I take it all back. I’m sure the newer ones are fantastic!

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54

We shall see…I have yet to try them since I’m too scared to abandon my converse.

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55

Maybe wear them on upper body or a non-squatting day first.

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56

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Ok… to begin with. Im old school when I say core i am referring to the actual “ core” not the abdominals which has been hijacked.

Here’s a few you can try that I like to do on my end.

Ok if you dont have a strap you can use a rope cable attachment or instead of a cable machine you can use a resistance band.

Or you can use a ab wheel

You could do some sort of hanging leg raise and oblique work. Your call.

Now id would suggest doing good mornings with a barbell or banded goodmorning which is more forgiving.

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57

That’s a good idea!

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58

Oh wow thanks for including the video clips! I will definitely give these a whirl and incorporate them into my routine. How often do you recommend doing these?

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Pick one and id say 2 or 3 times a week . On the midsection work.

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60

Perfect thank you! I think the ab rollouts in particular will help teach me to resist being folded.

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