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Question about proper form for squats

post #1 of 6
3/11/08 at 5:09pm
Thread Starter 
I've been told by more than one person that, when doing squats, it is very important to keep your heels on the ground, even if this limits how far you can squat down (that is, you should not raise the heels). Why is keeping your heels on the ground so important when doing squats?
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post #2 of 6
3/11/08 at 5:39pm
Quote:
Originally Posted by Don Goldstein View Post
I've been told by more than one person that, when doing squats, it is very important to keep your heels on the ground, even if this limits how far you can squat down (that is, you should not raise the heels). Why is keeping your heels on the ground so important when doing squats?

Because if your heels are up the weight is too far forward, causing the lower back and quadriceps to bear the brunt of the load instead of the hip extensors.
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post #3 of 6
3/11/08 at 5:41pm
Wow, I've never even considered lifting my heels. In fact, I try to feel like I'm pushing through my heels.
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post #4 of 6
3/11/08 at 5:48pm
Quote:
Originally Posted by Don Goldstein View Post
I've been told by more than one person that, when doing squats, it is very important to keep your heels on the ground, even if this limits how far you can squat down (that is, you should not raise the heels). Why is keeping your heels on the ground so important when doing squats?

Somewhat challenging to hold 400 lbs on your back while standing on your toes. Maybe Nureyev could do it.

You can raise your heels onto small plates -- 5 or 10 lbs -- if flexibility is an issue, but the heel is still supported and is taking the brunt of the weight.

Take a look at the Squat Rx clips I linked to in the front squat thread.

lefty
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post #5 of 6
3/11/08 at 10:46pm
Lifting your heels is really about your flexibility. Some prefer to put small plates or boards under their heels to keep their lower back from rounding out at the bottom of the lift. I think you are better served by just starting with light weights and working on both your form and flexibility until this isn't an issue. However, I also think the best use of squats are lighter weights, higher reps and going ATG (ass to ground) or at least as low as possible below parallel. EDIT: My bias towards bodybuilding vs. powerlifting is evident...I have no advice for how you should squat if you are a powerlifter.
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post #6 of 6
3/11/08 at 11:28pm
Quote:
Originally Posted by gvibes View Post
Wow, I've never even considered lifting my heels. In fact, I try to feel like I'm pushing through my heels.

You should be pushing through the heels.
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