I am unable to squat and keep my feet flat on the ground - my heels go up in the final stage of the squat. I can’t squat even without barbell. That’s the problem described in Question of strenght column in number 57. I was wondering are there other guys/girls that can’t squat and whether the stretching technique described there help. I started feeling frustrated because I really want to incorporate squat in my routine. Appreciate the response.
Box squats. Search for the Dave Tate articles on Box Squatting.
i think ian king recommended putting a 2.5 lb plate or something else to raise your heels up and then slowly ween yourself over a period of a few weeks. don’t do heavy weight though during this time. just concentrate on the technique.
I have to agree with JRR. Box squats are what helped me squat correctly. They really do teach proper technique
there was a newbie in my school who had the same problem squatting. The coach put a 5 lb. plate under both of his heels to prevent him from falling back. Also try squatting just with the bar, just by doing the movement with light weight will get you very sore for your first couple of times.
Are you sure your form is correct? I’m willing to bet money it isn’t. You’re probably not “sitting” into the squat, which is causing you to lean forward and on to the balls of your feet. The next time you squat, set up and carry the weight of the barbell on your heels. Think of the weight as having driven your heels into the ground so that they can’t move at all. Bend your knees slightly, keep a curve in your back, then sit down with your ass like you were going to sit down on a toilet. Keep the weight on your heels. Your upper body will likely move forward a bit to counterbalance, but, if you squat correctly, you should not be coming off of your heels. I’ve seen a lot of beginers who don’t squat properly because they don’t trust themselves to sit back with the weight. If your ass isn’t going back, its staying where it is, and if your ass is staying where it is, the rest of your body is going to move forward to compensate. Now you end up on the balls of your feet. If you can’t figure out what I’m talking about, find a chair or toilet, stand slightly in front of it like you were going to squat, keep your weight over your heels, slowly sit into the chair, keeping your weight on your heels. From the seated position, stand up, driving through your heels. If you can sit into and stand up from a chair without leaning forward on the balls of your feet, you can squat without leaning forward. If your having problems sitting back with the weight, widden your stance, which lets you “sit” without leaning back as much as a narrow stance.
Sounds like flexiblity with your hamstrings is an issue. Try a wider stance and if you’re not doing them, try some stiff legged deads to stretch your hams.
The responses I read are all logical, but it’s impossible to analyze over a simple email. You may lack ankle flexability, or your hamstrings may not be strong enough to allow you to “sit back”. You may want to start off with Trap bar deadlifts. Try supersetting these with dumbell lunges and barbell step ups to build your strength for squatting… even then, your form must be correct with these exercises to get any benefit. Hope this helps at all.
jamie, would u mind clarifying how all the responses are illogical, as well as your experience/degrees to back it up mr.
I think he said that they were all LOGICAL. Read more carefully next time before you get at someone like that. I also think they are all LOGICAL. You need to be sure to stretch your calves, hip flexors, hamstrings. pay special attention to your calves. Poliquin has covered this many, many times. Try to search for his tips. I also had success teaching people to squat by doing the box squat. really forces you to sit back into the squat.
Try a laxative. LOL!