I'm having some difficulty keeping my heels on the floor during my heaviest squats. It's not terribly apparent in the mirror but I can feel the pressure transfer to the balls of my feet and my heels rise as I start to push the weight up.
I run for a few minutes as a warm up before every lifting session so I typically lift in a pair of running shoes. I'm getting the feeling that having a higher heel is throwing my form off and causing me to shift forward. I keep my feet slightly out, shoulder width apart, etc.
Is this normal, a mistake in form or is it time to go shoe shopping?
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It's what you do on the bad days that makes you a man...
The most expedient and effective replacement for failure is discipline.
I'm having some difficulty keeping my heels on the floor during my heaviest squats. It's not terribly apparent in the mirror but I can feel the pressure transfer to the balls of my feet and my heels rise as I start to push the weight up.
I run for a few minutes as a warm up before every lifting session so I typically lift in a pair of running shoes. I'm getting the feeling that having a higher heel is throwing my form off and causing me to shift forward. I keep my feet slightly out, shoulder width apart, etc.
Is this normal, a mistake in form or is it time to go shoe shopping?
solution:
take 2 10 lb plates and place em both on the ground and put toes on it so it forces you to keep the weight on your heels.
also you might be doing too much weight
solution:
take 2 10 lb plates and place em both on the ground and put toes on it so it forces you to keep the weight on your heels.
also you might be doing too much weight
Cool, I'll give the plates a shot. If that doesn't help, I'll look at lower the weight a bit.
Thanks
__________________
It's what you do on the bad days that makes you a man...
The most expedient and effective replacement for failure is discipline.
I'm having some difficulty keeping my heels on the floor during my heaviest squats. It's not terribly apparent in the mirror but I can feel the pressure transfer to the balls of my feet and my heels rise as I start to push the weight up.
I run for a few minutes as a warm up before every lifting session so I typically lift in a pair of running shoes. I'm getting the feeling that having a higher heel is throwing my form off and causing me to shift forward. I keep my feet slightly out, shoulder width apart, etc.
Is this normal, a mistake in form or is it time to go shoe shopping?
Get a pair of otomix shoes, they are not the most stylish but are very functional for training legs or calves
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"What's wrong with the internet? It tells you some good stuff: Squats + Deadlifts = Big Arms. Good s**t."- Karaim
"out buying Surge Workout Fuel. I hope I don't get too big after my next workout. I don't have free time to buy new clothes until this weekend."-VoxExMachina
solution:
take 2 10 lb plates and place em both on the ground and put toes on it so it forces you to keep the weight on your heels.
also you might be doing too much weight
I could've sworn I read this somewhere that keeping plates below your heels are bad for your spine while squatting. Why not focus more on keeping the weight on your heels instead?.
I could've sworn I read this somewhere that keeping plates below your heels are bad for your spine while squatting. Why not focus more on keeping the weight on your heels instead?.
Putting weights under your heels may help, but it does not cure the problem. You're better off working on getting the weight back into your heels. Rippetoe said to try just squatting but with your toes lifted up. This forces you to throw your weight back on your heels. It may be weird and difficult to balance at first but once u can get that down, when you go back to flat foot you should be good to go
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125lbs wtf!! Let's get down and dirty and fking bulk Rippetoe SS style!!
Hi I have terribly flat feet and even squatting with just a bar I fall on my bum! I have a long heavy block of wood that I balance my heels on. I feel much more stable and can squat like a normal person after this. The only issue is people at my gym hiding my block of wood. I have found it in the toilets ,behind the bar, in the bin etc etc.
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Jeremy Clarkson for PM. Reps to all Irishmen
I could've sworn I read this somewhere that keeping plates below your heels are bad for your spine while squatting. Why not focus more on keeping the weight on your heels instead?.
Quote:
Originally Posted by Confuzzl3dOn3
Putting weights under your heels may help, but it does not cure the problem. You're better off working on getting the weight back into your heels. Rippetoe said to try just squatting but with your toes lifted up. This forces you to throw your weight back on your heels. It may be weird and difficult to balance at first but once u can get that down, when you go back to flat foot you should be good to go
that's all well adn good guys, but anselk suggested the OP put plates under his toes to keep the weight on his heels.
I'm having some difficulty keeping my heels on the floor during my heaviest squats. It's not terribly apparent in the mirror but I can feel the pressure transfer to the balls of my feet and my heels rise as I start to push the weight up.
I run for a few minutes as a warm up before every lifting session so I typically lift in a pair of running shoes. I'm getting the feeling that having a higher heel is throwing my form off and causing me to shift forward. I keep my feet slightly out, shoulder width apart, etc.
Is this normal, a mistake in form or is it time to go shoe shopping?
1. Like others have said, running shoes are terrible for squatting. Find something with a flatter sole (chucks, wrestling shoes, indoor soccer shoes, five-fingers, etc).
2. Strengthen your core with weighted hypers or reverse hypers and weighted crunches. You may be experiencing forward lean because of a weak lower back.
3. Stretch your hamstrings.
4. Work on ankle mobility. Eric Cressey and Tony Gentilcore have some really good stuff on mobility.
5. Squat lighter and get to know what it feels like to be pushing through the center of your foot.
If you are secure enough in your own heterosexuality and don't mind the occasional WTF and gay jokes (and your gym allows them), I highly recommend vibram five fingers for squatting and deadlifting. I had the sprints (but wore them out being a dumbass) and now I have the KSOs and like them better.
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