squating with long femurs: plates under heels?

[djansen]

I was reading through a book I have called strength training anatomy (great read btw) and it said for people with long femurs to keep a upright torso position it helps to place some small plates under the heels. I have long femurs and when I squat I really feel like I have to bend forward to get low enough. I have also heard this is to increase quad focus as well. this would also help to push with the heels I believe.

anyone w/ long legs do this?

[hardipsrai]

I have a similar condition, which is further exastrabated by scholiosis (which for me = one leg shorter than other and rotated hip). You can just imagine how difficult squating is: twisting up the weight, pushing more with one leg than the other, not being able to keep legs parallel and relying on pointing toes out, and also bending too forward at bottom. Rather than neglecting the exercise, I tend to adapt it a little: plates under feet, and/or, padding inside heel of shoe and/or, using a bench to control squat dept etc. Hack squats with feet as far forward as possible have helped a lot when I squat.

[Zoofus]

Very often taller lifters develop better flexibility over time and are able to hit depth and maintain form. In the beginning some kind of heel lift can help but go with the minimum - a 5lbs plate if you can do it, worse being a 10lbs plate. The goal should be to perfect your form, stretch your hams and achillies, gradually get to the point where you don't need it.

By the way, squishy sneakers and plates aren't the best stability although it can and has worked. You might look into a pair of cheap weightlifting shoes. Due to a weightlifter's need to catch a clean or snatch in a very upright position at maximum depth the shoes have a significant degree of heel as well as being rock solid with no "air" or cushion system in the soles/heel (feels like you are glued to the ground driving the bar up - if you think about it all exercises have one braced against either the ground or a bench of some kind and exerting force, stability = control and more power).

[hardipsrai]

I tend not to go too heavy. I am intent on developing 'perfect' form, through increasing flexibility and conquering the technique, given that I have some setbacks in place.

[user654415165]

I would focus on improving flexibility instead of using a crutch.

[SoaringSwine]

Yes improve flexability, but nothing wrong with a weight under the heels. Better yet buy some oly shoes.

[user654415165]

Also, an upright torso positin is not a good thing in a squat to depth. Upright torso is for front squat only.

[SoaringSwine]

Also, an upright torso positin is not a good thing in a squat to depth. Upright torso is for front squat only.

But doing a good morning out of every squat isn't a good thing either. Oly lifters squat upright anyway...

[user654415165]

But doing a good morning out of every squat isn't a good thing either. Oly lifters squat upright anyway...

Oly lifters don't back squat very often. The C&J, and snatch have the bar in front of the centerline of the body hence the upright position. What makes it a good morning is failing to lock the hip angle on the first drive upward out of the bottom of the squat. Not leaning forward on the way down to keep the bar over the middle of the feet.

[Mr.Runner]

You don't "good morning". The back angle stays roughly consistent to the floor, and the change is smooth. The only time you might "good morning" is when the hips rise much faster than the shoulders, which is just bad form.

Plates under the heels ignore the problem. If you have long legs, you're going to notice that you'll have to lean more foward, and also that your knees will go over your toes. This isn't a problem as long as the weight is staying on your heels and not going onto your toes.

[SoaringSwine]

Oly lifters don't back squat very often. The C&J, and snatch have the bar in front of the centerline of the body hence the upright position. What makes it a good morning is failing to lock the hip angle on the first drive upward out of the bottom of the squat. Not leaning forward on the way down to keep the bar over the middle of the feet.

Better tell the oly lifters at my gym that. They back squat 3x per week at the moment...

Of course they aren't as upright as when they front squat, but they are lot more so than a powerlifter squatting.

In saying that tonnes of IPF powerlifters wear olympic weightlifting shoes! Why? It helps them hit depth while staying more upright. I now wear oly shoes while squatting and it's never felt better. Nothing wrong with a slightly raised heel...

And for the OP's purpose, which I can only assume is to get leg size since this is a BB forum, it's probably best if he doesn't tax his back while trying to hit depth.

[user654415165]

Better tell the oly lifters at my gym that. They back squat 3x per week at the moment...

Of course they aren't as upright as when they front squat, but they are lot more so than a powerlifter squatting.

In saying that tonnes of IPF powerlifters wear olympic weightlifting shoes! Why? It helps them hit depth while staying more upright. I now wear oly shoes while squatting and it's never felt better. Nothing wrong with a slightly raised heel...

And for the OP's purpose, which I can only assume is to get leg size since this is a BB forum, it's probably best if he doesn't tax his back while trying to hit depth.

I seriously doubt that the OLY lifters in your gym are lifting only for olympic lift style competition.

Also of course you can alter how far forward you lean even with a backsquat. The reason that IPF powerlifters are leaned forward is becuase they use low bar position. If you want to gain maximum size then a moderate bar position is worth using so that you will develop the hamstrings and the quads evenly.

[SoaringSwine]

I seriously doubt that the OLY lifters in your gym are lifting only for olympic lift style competition.

Also of course you can alter how far forward you lean even with a backsquat. The reason that IPF powerlifters are leaned forward is becuase they use low bar position. If you want to gain maximum size then a moderate bar position is worth using so that you will develop the hamstrings and the quads evenly.

They compete in national meets and a couple even internationally... (Oly lifters back squat more often in their off season FYI) Your second paragraph is largely correct. But you haven't addressed why it's such a sin to squat in/on a raised heel.

People with long femurs can't get good depth without a slightly raised heel...

[user654415165]

They compete in national meets and a couple even internationally... (Oly lifters back squat more often in their off season FYI) Your second paragraph is largely correct. But you haven't addressed why it's such a sin to squat in/on a raised heel.

People with long femurs can't get good depth without a slightly raised heel...

I can accept that oly lifters back squat in the off season but the ones that I have known(and i only knew them during compettion season) were too busy with the actual lifts and front squats to have time to BS.

I think its a sin becuase you should be flexible enough to squat without without a crutch. Oly lifters need to stay upright becuase the squat isn't their end goal. A regular lifter is better off without something under their heel because when you hit depth with flat feet your hamstring stretches and gives you more power out of the hole. Its just stubborn not to develop that boost. I'm sure there are people out there with FREAKISHLY long femurs where that isn't practical but for most lifters within regular human variation they should be fine.

[GoJu]

I can accept that oly lifters back squat in the off season but the ones that I have known(and i only knew them during compettion season) were too busy with the actual lifts and front squats to have time to BS.

I think its a sin becuase you should be flexible enough to squat without without a crutch. Oly lifters need to stay upright becuase the squat isn't their end goal. A regular lifter is better off without something under their heel because when you hit depth with flat feet your hamstring stretches and gives you more power out of the hole. Its just stubborn not to develop that boost. I'm sure there are people out there with FREAKISHLY long femurs where that isn't practical but for most lifters within regular human variation they should be fine.

some of the best weightlifters have only back squatted, I'm an oly lifter and I don't focus much on front squat because I have weak legs so its back squats only for me and 2-3x a week back squatting is standard; also I believe even if one is an oly lifter only training the lifts all the time isn't a good idea, the chinese do loads of assistance work outside of the o-lifts and they dominated the olympics.

you want to stay as upright as possible in the back squat unless you're doing some sort of PL/rippetoe style squat and the only reason you aren't upright on those is because it physically cannot be done, I can squat to deph without a heel or my oly shoes but I only train with my heeled shoes on because the base is more stable (squatting in my oly shoes with the heel. among other things, gave me that flexibility)

[J.L.C.]

Oly lifters don't back squat very often. The C&J, and snatch have the bar in front of the centerline of the body hence the upright position. What makes it a good morning is failing to lock the hip angle on the first drive upward out of the bottom of the squat. Not leaning forward on the way down to keep the bar over the middle of the feet.

I always have the bar behind my head on both snatches and jerks.

It's common for weightlifters to do front squats more frequently than back squats for sure. I currently front squat twice a week and back squat once a week.