heels raising in squat

[illiniStrive]

how can I fix it? since changing from running shoes to socks I feel it's improved, but after looking at recent vids it's still a persisting problem.

any suggestions? it's kinda slash really annoying

3-Ioaq5Ee_E

1bKJjx-v2aY

sorry the angle from the second vid isn't too great

[ErickStevens]

Stretch your calves.

[phal]

Impressed by the weight/form - Are you ending up on your toes at all or just want to fix the heels rising a little bit.

Hopefully someone with more knowledge chimes in & if anything ... nice squats.

EDIT*

[FunkymonkAW]

From the 2nd vid it looks like the center of gravity/the weight of the bar is over the ball of your feet at the bottom. Perhaps scoot your heels forward about an inch?

[sawoobley]

From the 2nd vid it looks like the center of gravity/the weight of the bar is over the ball of your feet at the bottom. Perhaps scoot your heels forward about an inch?

Perhaps someone could comment on the knees over the toes and the centering of the weights to the rest of the body.

http://i1205.photobucket.com/albums/bb431/yofro245/Noname.jpg

http://i1205.photobucket.com/albums/bb431/yofro245/Noname2.jpg


Edit: Strong squat is strong. Good job!

[desslok]

I'm on my phone so hard to tell exactly, but looks like you are leaning forward a little too much. I know its easier to do that with running shoes, then you switch to socks and you don't "trust" that you can lean back more than you used to. Try picking a spot to look at where the ceiling meets the top of the wall, look at that spot and drive your heels through the floor.

[ErickStevens]

Perhaps someone could comment on the knees over the toes and the centering of the weights to the rest of the body.


What's to comment on? I think it's fine. Try squatting past parallel without doing that.

n1TNsPX08ts

[snorkelman]

I agree with Erick about the knees past the toes. IMO that is one piece of advice that I hear given out all the time that sounds like it is supposed to apply to all people, all body types, and all forms of squatting.

IMO forget about the ban on knees going past the toes, especially if you go ATG.

OP, have you tried any different foot placements/stance?

[PerpetualMotion]

The best way to find out is to grab a door ledge, squat down, and then put most of your weight on your heels. You should feel which muscles are pretty tight. Most people end up having poor ankle mobility (wall ankle mobs fix this) and tight glutes (glute stretches and grab a ball and roll the area).

It's either that or just technique. Try and sit back more onto your heels. If you do the above doorway movement then you'll see how it feels to be on the heels.

[egobeater]

Was in for squatting in heels, but carry on...

[joelash302]

Tight calves. You can sit back a little further or buy squat shoes and get around the problem :).

[illiniStrive]

Thanks for the responses everyone, for some reason nobody's ever mentioned stretching my calves. I'll add that to my regular stretching routine for sure.


What's to comment on? I think it's fine. Try squatting past parallel without doing that.

[youtube]n1TNsPX08ts[/ youtube]

Nice video! Is that you by any chance?


I agree with Erick about the knees past the toes. IMO that is one piece of advice that I hear given out all the time that sounds like it is supposed to apply to all people, all body types, and all forms of squatting.

IMO forget about the ban on knees going past the toes, especially if you go ATG.

OP, have you tried any different foot placements/stance?

I've tried rotating my feet out and in in different ways, but I'm pretty comfortable with where they are now. Warm-ups feel solid, but obv their just warm-ups and when it gets heavier is when problems start to arise.


The best way to find out is to grab a door ledge, squat down, and then put most of your weight on your heels. You should feel which muscles are pretty tight. Most people end up having poor ankle mobility (wall ankle mobs fix this) and tight glutes (glute stretches and grab a ball and roll the area).

It's either that or just technique. Try and sit back more onto your heels. If you do the above doorway movement then you'll see how it feels to be on the heels.

That's a good idea. Usually when I stretch before warming up I just sit in a body weight squat and hang on to the empty bar for balance. I'll just have to keep making technique fixes to prevent leaning forward with weight on my back.


Again, thanks for the tips. They'll hopefully come in handy tomorrow!

[ErickStevens]

Nice video! Is that you by any chance?

Yup. I've made huge strides in my squat form this year simply by dedicating myself to mobility work.

[SoulZeppelin]

I feel like I shift the load toward the balls of my feet when the weight gets heavier as well. Have any specific ankle mobility exercises Erick?

[Frotabaga]

Besides calf stretching, maybe throw in some extra posterior chain work. I was having the same problem, and it was because I needed my quads to compensate for my weak posterior chain to get the weight back up. Threw in some heavy romanian deadlifts and really focused on my deadlift form, and it seemed to clear the problem up.

Nice squatting, BTW.

[sawoobley]

What's to comment on? I think it's fine. Try squatting past parallel without doing that.

[QUOTE=snorkelman;751732173]I agree with Erick about the knees past the toes. IMO that is one piece of advice that I hear given out all the time that sounds like it is supposed to apply to all people, all body types, and all forms of squatting.


Good. My knees go over my toes similar to Erick's when squatting. A lot of people talk about it like it is a horrible thing to do but I haven't felt any strain on my knees or anything else.

[PerpetualMotion]

I feel like I shift the load toward the balls of my feet when the weight gets heavier as well. Have any specific ankle mobility exercises Erick?

Wall Ankle Mobs. It's basically the only exercise that matters for ankle mobility:
http://ericcressey.com/exercise-of-the-week-wall-ankle-mobilization



Good. My knees go over my toes similar to Erick's when squatting. A lot of people talk about it like it is a horrible thing to do but I haven't felt any strain on my knees or anything else.

The knee strain, if I'm not mistaken, comes from not pushing the knees out when going down. Not pushing the knees out also prevents a lot of people from going deep.

[spicyprice]

Yup. I've made huge strides in my squat form this year simply by dedicating myself to mobility work.

I notice you wear sleeves on your shins with deads. I have been searching around for some that may help with the knee bruising but havent found anything that would help. Suggestions?