plate under the heal squats?

[Durk]

So I have very long legs and a hard time keeping balance going deep on front squats. I noticed that I can go way deeper if I put some plates under my heals is there anything wrong with me doing this?

[theboss]

you should keep your feet flat for squatting....thats why you see guys in their socks or barefoot...putting things under your feet or running shoes can make you lose your balance.

[faller]

Also putting a plate under the heal will inevitably put more sheer on your knee's because there will be a tendency to bring your knee's forward. When i bought my foot wear just recently i got the flatest shoe's i could find.

[Kronis]

I don't think there's anything wrong with it. It was done all the time in the "golden age".

I have really long legs too and I have to lean forward quite a bit when I squat so I don't fall backwards, try front squats if you're not already doing them regularly; lets you go deep and maintain a straight lower back.

edit: my stance is pretty narrow

[Diesel_250]

flat foot (chuck taylor's are great) wide stance

[faller]

edit: my stance is pretty narrow

Ahhhhh. I had all kinds of problem's with a narrow stance. I like going wide.

[#8]

I thought squats were supposed to be pressed from your heels? Leaning forward would pretty much eliminate that option....?

[Born2Juice4Ever]

I have been squading with a 10 lbs plate under my heel for many years.


B2J

[ubcpower]

Does anyone use plates under the feet in the opposite way with the plate under the toes and front of the foot. My heels use to come up off the ground when i squatted (bc of tight hamstring) and someone suggested putting a plate under the front part of my foot. Now when i do it , it really feels like im pushing from the bottom of my heels, feels good but wondering if it is ok? Anyone else tried/use it?

[Durk]

I thought squats were supposed to be pressed from your heels? Leaning forward would pretty much eliminate that option....?

I feel that I can press more from the heel when I have something underneath it, but again I have very long legs.

[tiramisu]

My lifting shoes have a wooden wedge heel about the thickness of a 10 pound plate but the problem I'd have with heels on plates is that wobbling with a heavy ass weight on your back sounds like a bad recipe.

[Durk]

The thing is that I feel without it like I am going to fall back more. Its almost like my center of gravity is in the front of my feet without the plates.

[tiramisu]

You might try buying a pair of olympoic lifting shoes then. I'm comfortable with either flat shoes or wedge heels but the stability of lifting shoes is better than 10 ml's of test.

[Bowlcut]

Elevating the heels really just helps you hit depth better.
My Olympic shoes have like a 25mm heel in them.
I say put down a dime plate and save the cash on the shoes.

[faller]

Stance. This varies from individual to individual, but one thing is necessary for all who wish progress: you must keep your feet flat on the deck at all times. The center of gravity may be maintained over the center of the foot, but it is generally best to push through the heels. This will help in maintaining bar position and help eliminate a small degree of forward lean. To achieve this, some people find it necessary to curls the toes upward while squatting, forcing their heels flat. The feet should be placed at least shoulder width apart, and some individuals may best utilize a stance nearly twice shoulder width. The narrower stance tends to place more direct emphasis on the quads, and creates a longer path for the bar to travel. The wider stance (often called “sumo”) tends to be favored by many powerlifters, although some have enjoyed great success with a relatively narrow stance. The sumo stance place more emphasis on the adductors and hamstrings. As a rule of thumb, lifters with longer legs will need a wider stance than shorter individuals. However, there are exceptions. A wider stance will tend to recruit both the adductors and buttocks to a greater degree than a narrow stance. ~“Arioch”


Squatting with your heels off the floor increases the torque on your lower back, stresses your knees. Squatting with your heels off the floor can also make you lose balance.

You must keep your heels on the floor during Squats to minimize risks of injury.

Your heels can come off the floor if you have tight hip flexors. This is your feet compensating lack of hip mobility. Do Reverse Warrior Lunges & Split Squats to improve your hip flexor flexibility.

[JonnyO]

I do this for front squats all the time, I feel it places more emphasis on the front of the quads because I have a natural tendency for me feet to lean fwd a bit off my heal, this prevents that. You watch alot of pros do the same thing, even on regular back squats.

[NorthOf60]

This is the advice from Mark Rippetoe the creator of Starting Strength.

Should I use a block under my heels while squatting?

Although this can put your knees and hips in a more advantageous position, it is not recommended for a number of reasons.

1. A block of wood doesn't support the entire foot, and as such makes it an unstable surface unsuitable for squatting.
2. Backing 2-3 hundred pounds onto a fixed block of wood could have disastrous consequences if the trainee stumbles over it. Even if he doesn't stumble, getting yourself aligned evenly will burn of the fuel in your tank. Or if you can't get yourself aligned, it will make for an uneven, bio-mechanically awkward squat.
3. Squat shoes are better.

You can get all the benefits of using a block of wood, with none of the detriments, by rewarding yourself with a pair of solid squat shoes. They are well worth the price and they will make you a better, safer, stronger squatter as well.