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    Registered User Dglifter's Avatar
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    elevated heel vs flat soled

    Out of curiousity, who deadlifts and squats with an elevated heel or flat soled?

    Ive always squat/deadlift flat.

    Do you feel more quad activation in your squats wuth elevated or flat? Not sure if I should put shoes back on to squat to hide odd socks orrrr..
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    Originally Posted by Dglifter View Post
    Out of curiousity, who deadlifts and squats with an elevated heel or flat soled?

    Ive always squat/deadlift flat.

    Do you feel more quad activation in your squats wuth elevated or flat? Not sure if I should put shoes back on to squat to hide odd socks orrrr..
    I squatted with a heel for years, I liked it when I used a more narrow stance. Felt like depth was easier and that I could get more quad involved. As for deadlifts, I dont know of anyone who does that regularly. It would put you forward, which would not be a good thing.
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    Quad activation with heels. Would not wear to dead lift.

    I like flatfooted better. Got a $200 pair of Romaleos gathering dust.
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    I'd love to get heeled shoes for squats, but I prefer no footwear on deadlifts.
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    There's a few around here that use heeled shoes to conventional deadlift in meets. I can't see them being beneficial at all on sumo pulling. I'll use them in training various kinds of pulls though to make the lift slightly different and harder.
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    A agree, many people that use oly shoes for deads have a hard time towards lockout, the oly shoes put me personally In a better position to lockout but it's way harder of the floor
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    Originally Posted by Jason2459 View Post
    There's a few around here that use heeled shoes to conventional deadlift in meets. I can't see them being beneficial at all on sumo pulling. I'll use them in training various kinds of pulls though to make the lift slightly different and harder.
    Who? Just curious
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    Learn and Lift Daemonium's Avatar
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    I find squatting flat footed makes it easier to push my feet outward.. It just feels weird in oly shoes for me.

    Deadlift flat of course.
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    Originally Posted by Dglifter View Post
    Out of curiousity, who deadlifts and squats with an elevated heel or flat soled?

    Ive always squat/deadlift flat.

    Do you feel more quad activation in your squats wuth elevated or flat? Not sure if I should put shoes back on to squat to hide odd socks orrrr..
    I have just started squating with 3/4" heel and it has added weight to the bar, made it easier to hit depth and improved stability. I switched from chucks.

    Deads I absolutely despise the heel. Makes pulling alot harder for me. It dropped my 5rm by 50 lbs. Maybe I need to get used to it but so far I'm not a fan and went back to flat soles and returned to my normal numbers.

    I feel like they have improved my pressing, benching and power cleaning in the heels.

    I noticed no more quad activation.
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    Registered User Einzelhaft's Avatar
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    Got some knee pain from squatting with elevated heels. I can't find a way to prevent them from going forward too much. So everything with flat shoes exept bench press for me.
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    Originally Posted by Einzelhaft View Post
    Got some knee pain from squatting with elevated heels. I can't find a way to prevent them from going forward too much. So everything with flat shoes exept bench press for me.
    You can try a lower heel and make sure youre not squatting on your toes. There's rogue do-wins at .5", Adidas Powerlifts at .6", and inov8 fastlift at .65". My knees have been handling the Fastlifts so far but as soon as I try a .75 heel its painful.
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    I squat in AdiPowers. I love the elevated heel there.

    For deadlifts, I'll do warmup sets in them but haven't done working sets in them for quite some time. Right now, I just wear socks for deadlifts.
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    Originally Posted by Zarthon View Post
    I squat in AdiPowers. I love the elevated heel there.

    For deadlifts, I'll do warmup sets in them but haven't done working sets in them for quite some time. Right now, I just wear socks for deadlifts.
    Adipowers are awesome. Can't wait to see what they come out with for 2016.


    OP you just don't know if a heel will help until you try them out. And not just one time. First time you try them out they may feel awkward or not squat as much. Any time you modify your technique that can happen. You have to give it time to really see. Don't try any thing new close to a meet.
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    I go perpendicular to the surface I'm pushing from, so...flat for me. Now if I could just get my gym to move the squat rack to a level part of the floor that would be great ...floor is sloped forward a little so it's the same issue unless I get in the perfect position to avoid it
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    I very recently made the switch from a flat sole to a heel for my squats. I squat high bar so they definitely do allow me to stay more upright than with flat soled shoes. This in turn allows for a more comfortable ATG squat as your knees don't have to be as far forward (some people get some calf discomfort). I haven't used them for deadlifts and don't intend on trying as I've heard of many recommendations against heels and deadlifts.

    On a side note: if you're using weightlifting shoes you'll find that they are so freaking stable. Nobody really needs a heeled shoe, it's more about them wanting one. They stick to the ground like crazy which does make it difficult to walk out but otherwise the shoes are amazing. If I were you, ask a mate who has the same size foot as you and give em a go. I managed to get mine for 150AU (Romaleos) and I have no regrets.
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    After reading through all these responses, I think ill switch back to my shoes for the squats! Ill see how I go on monday woth my 3x5 heavys or 7x3 atg speeds
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    Originally Posted by Jason2459 View Post
    Adipowers are awesome. Can't wait to see what they come out with for 2016.


    OP you just don't know if a heel will help until you try them out. And not just one time. First time you try them out they may feel awkward or not squat as much. Any time you modify your technique that can happen. You have to give it time to really see. Don't try any thing new close to a meet.
    Exactly, I hated the heel for the first few workouts, it took me around 6 workouts to feel comfortable with them but now I like it better. I got the Romaleo's
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    Registered User Riffo's Avatar
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    flat soles are awful for squats,

    Anything over 0.75" heels and I can't deadlift.
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    Originally Posted by Riffo View Post
    flat soles are awful for squats,

    Anything over 0.75" heels and I can't deadlift.
    If you're squatting highbar/oly lifting then yes, otherwise its dependent on stance width.

    If you pull in heels in general...then you probably don't have a very big pull (with very few exceptions)
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    Originally Posted by Daemonium View Post
    If you're squatting highbar/oly lifting then yes, otherwise its dependent on stance width.

    If you pull in heels in general...then you probably don't have a very big pull (with very few exceptions)
    Not necessarily as a low heel will place your knee a little forward which increases the quads' effectiveness at pulling off of the floor. Too high of a heel and the posterior chain recruitment is affected.
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    So far, I have not found a pair of Oly shoes that fit me. My left foot is slightly bigger than my right, wider in the back near the heel.

    I have tried Adipowers and they were just simply too narrow.

    Also tried Romaleos - fit my right foot just fine, my left foot not so much. Had a nasty bruise on my left heel after one session.

    Been using the reebok power shoe since it came out this year. It stretches enough so that my odd sized feet feel fine in it.

    Just a bit more difficult to hit depth consistently and I have to do mobility work on my ankles regularly to make sure I can hit depth.

    Flat soled or barefoot on Deadlifts of course.
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    I use Nike Romaleos 2 and find they help me a lot. I squat in the low bar position but with a very narrow stance, and find that the heels let me hit depth easier while maintaining a straight bar path.
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    Originally Posted by Dglifter View Post
    Out of curiousity, who deadlifts and squats with an elevated heel or flat soled?

    Ive always squat/deadlift flat.

    Do you feel more quad activation in your squats wuth elevated or flat? Not sure if I should put shoes back on to squat to hide odd socks orrrr..
    I prefer minimal shoes that have flat sole and feel like water shoes when you have them on, again very minimal. Shoes with an elevated heel are great because they help "stick" you to the floor better, where it feels literally like your feet are cemented to the floor and it adds lateral stability to the ankle joint. However, I've noticed a lot of people use oly shoes or powerlifting shoes with an elevated sole to actually HIDE issues in their mobility. Often times people have tight ankles and super tight hamstrings, and are completely incapable of getting into a proper position in the bottom of a squat or the starting position of the deadlift, clean, snatches, etc, and actually use oly shoes or powerlifting shoes to hide these issues because of the elevated heel. Don't do this, elite powerlifters and oly lifters have some of the best mobility in their ankles and hips for a reason, because it helps them get into a better position and a better position is a stronger athlete. Work on your mobility, don't hide from your weaknesses, and use the elevated heel if you prefer the elevated heel. Really, it's all preference as long as you don't have bad mobility issues.
    Stats

    5'11
    200 lbs

    Back Squat: 445#
    Front Squat: 405#
    Deadlift: 550#

    Snatch: 305#
    Clean: 385#
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    Originally Posted by Riffo View Post
    Not necessarily as a low heel will place your knee a little forward which increases the quads' effectiveness at pulling off of the floor. Too high of a heel and the posterior chain recruitment is affected.
    The deadlift is meant to recruit primarily hamstrings/posterior chain.. trying to bring more quad activation into play doesn't make any sense. In fact its usually an issue some beginners have when they start pulling -- they don't know how to use their hamstrings. In most cases a heel will just put your upperbody awkwardly over the bar, meaning you have to drop your hips back even more to bring it into and advantageous position.

    A low heel may not make a significant difference, but from a mechanical perspective a flat sole is ideal. Thats why they make deadlift slippers.
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    Deadlift flat and squats with heels(help me to don't go forward with knees)
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    Originally Posted by kaleida View Post
    I go perpendicular to the surface I'm pushing from, so...flat for me. Now if I could just get my gym to move the squat rack to a level part of the floor that would be great ...floor is sloped forward a little so it's the same issue unless I get in the perfect position to avoid it
    Same issue here, I have to get my buddy to hold the bar in place when I setup my deadlift. Never noticed any effect on my squats however.
    "There is no reason to be alive if you can't do deadlift."

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    I'm one of the few that dead lifts in a heel (.75)

    My dead lift is disproportionately lower to my other lifts; its because of my body proportions. However its these same proportions make the heels more advantageous.

    Using elite dead lifters as an example to not use heels is fallacious. Elite dead lifter have elite body proportions optimal for dead lifting--you probably don't have them.
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
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    Deadlift: 405x13 (conv tap'n'go with straps)
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    Originally Posted by Jason2459 View Post
    Adipowers are awesome. Can't wait to see what they come out with for 2016.
    If they bring this color scheme out for the 2016 AdiPowers, I'm going to have a hard time avoiding buying a pair.


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    Originally Posted by Daemonium View Post
    The deadlift is meant to recruit primarily hamstrings/posterior chain.. trying to bring more quad activation into play doesn't make any sense. In fact its usually an issue some beginners have when they start pulling -- they don't know how to use their hamstrings. In most cases a heel will just put your upperbody awkwardly over the bar, meaning you have to drop your hips back even more to bring it into and advantageous position.

    A low heel may not make a significant difference, but from a mechanical perspective a flat sole is ideal. Thats why they make deadlift slippers.
    That's why I said a low heel. It won't increase the starting knee angle enough to say that the posterior chain recruitment is affected, all it will do is to allow the quads to open the knees over a slightly longer range of motion. Too much of a heel and you'll get a shortened distal hamstring issue due to an acute knee angle.
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    For me, squatting with heels allows me to get a minuscule amount more depth without changing anything. However, I primarily low bar, so sometimes my weight will shift forward in the Romaleos. I can stay back on my heels more consistently in flat soles.

    High bar or front squatting is fine for me with the heels.
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