What do you guys see as pros/cons of squatting with your heels raised (via lifting shoes, board, etc) vs. flat or barefoot squatting?
Thanks for the input.
What do you guys see as pros/cons of squatting with your heels raised (via lifting shoes, board, etc) vs. flat or barefoot squatting?
Thanks for the input.
heels elevated will allow a more upright torso and therefore more quad activation. So if you have a hard time activating your quads in the squat, elevate your heels.
[quote]forbes wrote:
heels elevated will allow a more upright torso and therefore more quad activation. So if you have a hard time activating your quads in the squat, elevate your heels.[/quote]
Yes. However, if you plan to compete in PLing, don’t get in the habit of doing this. For BBing purposes, nothing wrong with it.
I use to be all about the flat-footed squats. I’m naturally hammie/glute dominant, so my quads really stagnated. I eventually started to squatting with 25 lb plates underneath my heels and my strength and squad size started to rocket.
This is totally off topic but H4M your back is starting to look retarded man. . . fml lol
[quote]SSC wrote:
I use to be all about the flat-footed squats. I’m naturally hammie/glute dominant, so my quads really stagnated. I eventually started to squatting with 25 lb plates underneath my heels and my strength and squad size started to rocket.[/quote]
That’s cuz you neglected your front squats homie!!
Liv92 thanks I just wish I could trade some back for chest haha.
is front squatting with heels raised cool too or is it mainly for back squat?
JaX Un: those isolate quads more than anything else you can do with bar-plates.
I used to love elevated heel squats, however, I’m always squatting barefoot now. Allows me to handle more weight, feels more comfortable-natural.
Although I do think elevating the heels is useful, especially for tall guys who struggle to maintain upright posture while doing ATG squats.
[quote]JaX Un wrote:
is front squatting with heels raised cool too or is it mainly for back squat?[/quote]
Same idea here, it REALLY nails the quads if you use a super close stance.
If you feel your quads getting hit, is there a point in elevating the heels still?
does this put more stress on your knees? I thought you were always supposed to put all the weight through your heels and this might prevent that to a certain extent.
[quote]therajraj wrote:
If you feel your quads getting hit, is there a point in elevating the heels still?[/quote]
Yes, for greater qaud activation, top to bottom. In traditional squats, regardless of how much quad activation you feel, if you are squatting properly that is, then your hammies/glutes are the driving force from the hole of the movement. Elevated front squats places more need on the quads.
[quote]forbes wrote:
heels elevated will allow a more upright torso and therefore more quad activation. So if you have a hard time activating your quads in the squat, elevate your heels.[/quote]
I don’t disagree with you, but I don’t understand how this helps. I and most that I train with tend to fall forward on all squat variations. Wouldn’t this make it worse. Someone straighten me out b/c my quads suck and I could use all the help I can get.
[quote]dnlcdstn wrote:
[quote]forbes wrote:
heels elevated will allow a more upright torso and therefore more quad activation. So if you have a hard time activating your quads in the squat, elevate your heels.[/quote]
I don’t disagree with you, but I don’t understand how this helps. I and most that I train with tend to fall forward on all squat variations. Wouldn’t this make it worse. Someone straighten me out b/c my quads suck and I could use all the help I can get.[/quote]
You’re less likely to fall forward BECAUSE of the fact that you are more upright, so you’re not leaning forward as much in order to fall forward.
Just give it a shot and try it for yourself for one workout, see if it helps.
And I just realized I used the word “forward” way too much.
Forward.
It depends on how you’re built and so on. Some people benefit from elevated heels and some people don’t, some are actually hindered by it. Like Forbes said, they can make it easier to keep the torso upright among other things.
[quote]hungry4more wrote:
[quote]forbes wrote:
heels elevated will allow a more upright torso and therefore more quad activation. So if you have a hard time activating your quads in the squat, elevate your heels.[/quote]
Yes. However, if you plan to compete in PLing, don’t get in the habit of doing this. For BBing purposes, nothing wrong with it. [/quote]
Care to elaborate on this so I don’t misunderstand you? It sounds a little strange to me since it’s not exactly uncommon for powerlifters to use shoes with elevated heels.
Somebody hit me over the head cuz I still don’t get how it helps you stay upright. If you had a problem leaning back too much I could visualize that. I actually thought about elevating my toes with plates instead.
[quote]dnlcdstn wrote:
Somebody hit me over the head cuz I still don’t get how it helps you stay upright. If you had a problem leaning back too much I could visualize that. I actually thought about elevating my toes with plates instead. [/quote]
Using only your body weight, with your feet FLAT on the floor, perform a squat. Now do the same thing with your heels elevated on something (like 2 large textbooks or something) and squat down. You will notice a difference.
Best way to understand is to just do it.
I’ve started using it recently so I can squat butt to heels with a close stance. I’ve been doing the same weight before but with more of a PL form. Hips way back and but lacking the depth. I just think this will get my legs strong(er) overall since the bar has to travel more.
[quote]forbes wrote:
[quote]dnlcdstn wrote:
Somebody hit me over the head cuz I still don’t get how it helps you stay upright. If you had a problem leaning back too much I could visualize that. I actually thought about elevating my toes with plates instead. [/quote]
Using only your body weight, with your feet FLAT on the floor, perform a squat. Now do the same thing with your heels elevated on something (like 2 large textbooks or something) and squat down. You will notice a difference.
Best way to understand is to just do it.[/quote]
Just did it and voila it does freaking work. (I work for one of the largest strength equipment retailers in the country so I can play around at work some days I don’t understand it still, but fuck it it works. The skies have parted and I see the light… finally.
[quote]dnlcdstn wrote:
Somebody hit me over the head cuz I still don’t get how it helps you stay upright. If you had a problem leaning back too much I could visualize that. I actually thought about elevating my toes with plates instead. [/quote]
Elevated heels help in two ways. The first is that they change the angle of the ankle so that less flexibility is required in order for the knee to travel further forward. The second is that they change the point of balance a little, I’m not really sure how to explain this though. You don’t have to worry about tipping forward, in fact, you should still be able to drive with your heels. I think you’re confused because you’re picturing this as being similar to standing on your toes but it’s not really the same thing.
Edit: Just saw your last post, glad it worked and yes, sometimes it’s easier to just try it to get it.