Why do some people squat with a 2 x 4 under the heels of their feet? I really don’t know and I’d like some insight to their methods…
It makes you use your quads more and if you have poor ankle flexibility lets you get deeper. Olympic lifting shoes mimic this to some degree.
Honestly, I think it’s useless except in very rare, specific situations. If you want bigger quads, work on squatting more.
Makes it a little easier at the bottom of the movement (thats why Oly lifters use those shoes)
compensates for poor ankle flexibility
People who are quad-dominant (read:almost everyone) can use a little more weight because it shifts weight from the posterior chain to the quads
[quote]Brant_Drake wrote:
Honestly, I think it’s useless except in very rare, specific situations. If you want bigger quads, work on squatting more.[/quote]
Useless!?
The main reason why I use it is because most trainees who squat regularly without using something to raise their heels always have a weakness in the ‘teardrop’ muscle above the knee, by not getting low enough your pretty much excluding that muscle! So useless it aint! Infact it’d be of benefit to ya to put 2 5kg plates beneth your heels!
If you really want to put the effort in you could set up a stretching program for your ankles and heels, it takes a quite while but eventually it’ll be loose enough to make your ass hit the grass
[quote]Davenegger wrote:
Useless!?
The main reason why I use it is because most trainees who squat regularly without using something to raise their heels always have a weakness in the ‘teardrop’ muscle above the knee, by not getting low enough your pretty much excluding that muscle! So useless it aint! Infact it’d be of benefit to ya to put 2 5kg plates beneth your heels! [/quote]
So they have a weakness from not going all the way down? Have them start going all the way down, you know, the right way. Problem solved.
Or you could just do them right. Maybe I’m just a prick but I don’t see the issue here.
What I was trying to say is that I personally, me, myself, I, think that while this is helpful in correcting some problems, it should not be a staple for the average person. “Squat day! I need my 2x4. I can’t find it! Well, no going to the gym today.”
I don’t think it’s a performance thing. It’s more of a bodybuilding thing. Since those 2x4s put pressure on those quads, it’s actually a good thing if you want to have bigger quads. Even if you’re flexible enough to go ATG, it’s a good change in training stimulus.
As has been said, it makes the quads work more. The only time I put anything under my heels (I use 25lb plates) is when I do front squats, though.
Squats are tried and true, no need to change them.