Squat Form [Forum Archive]

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Squat Form

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Posted by: anklebreaker

When squatting is it ok for all the weight to be on the inside of your feet and for the outsides of your feet to come off the ground a little? Thanks

Posted by: JordanMang

No, it's pretty much a given that you need to keep your feet stable and planted while squatting. Drive through your heels, but don't pick you're feet up ( or let them come up )

Posted by: P-funk

nope. not at all. over pronating is going to lead to some pretty bad knee problems.

start working on your glute strength and the strength of your adductors.

Posted by: JordanMang

While we're talking about squats I wanted to mention that for about 2 months I did all my squatting on a just below paralell box ( about a inch or two ). I'd give it a slight touch then come up, and I found ( because I had strained my left glute and it was very weak and still plagues me ) that once that I had removed the box I could do paralell squats like it's nothing. Just something I did - you may try it.

Posted by: KelJu

Quote:

Originally Posted by anklebreaker

When squatting is it ok for all the weight to be on the inside of your feet and for the outsides of your feet to come off the ground a little? Thanks

I do not know why your feet are coming off the ground, but I simply can't squat on a flat surface. I have had repeated ankle injuries from football, and I have to put 25lb plates on the floor to put my heels on. This allowed me to keep my feet on the ground and lift from the back of my foot, as opposed to pushing from my toes.

Do you have weak glutes, or do you suffer from a lack of ROM in your ankles?

Posted by: anklebreaker

Thanks for the replies. I dont think it has anything to do with my strength. I can parallel squat a reasonable amount of weight but I cant do a bodyweight squat below parallel without rising up onto the sides of my feet.

Posted by: KelJu

Quote:

Originally Posted by anklebreaker

Thanks for the replies. I dont think it has anything to do with my strength. I can parallel squat a reasonable amount of weight but I cant do a bodyweight squat below parallel without rising up onto the sides of my feet.

I really believe that you have the same problem as me. Just try my idea once and tell me how it works out. Place two 25lb or 45lb plates on the ground under the squat rack. Get under the weight then step back onto the plates to where the back of your foot is standing on the plate about 1.5 inches, and the rest of your foot is on the ground. You should be able to go damn near ass to the ground.

Posted by: P-funk

Quote:

Originally Posted by anklebreaker

stretch out. you are tight. welcome to the club.

Posted by: CowPimp

Do your knees buckle in some when you squat with weight too?

A LOT of people have glute activation problems. If you get them firing right it will help keep your knees where they need to be.

Like P said, work on ankle flexibility/mobility as well. You may as well work on hamstring/hip flexibility/mobility also. Really, you should stretch all over your body!

Posted by: Dale Mabry

If your knees are properly aligned, work flexibility and strength in the calf and anterior tib, respectively. If they are not properly aligned, it could be what I mentioned, or it could be one of the many things that Cow Pimp mentioned. Typically, the actions of the feet are controlled by the lower leg. I just read that in the NASM's Corrective Exercise Specialist manual, so I stole it from them.

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