Josh

I've seen people doing squat, they put a block or a plate under the back side of their feet while their fingers stay on the floor, so that their feet are tilted (backside higher than front side). Has anybody do this? What is the benefit of doing this?

- Josh

Sub-Zero

Raised Heel Squats

They help you balance the weight better and a lot of people can go deeper with them

Cold as ice !!

w8lifter

They are good for emphasizing the quads over the hams/glutes and can be used as part of a program, but don't do them ALL the time.

Mudge

Some use that to hit the front (as W8 said), and I do suppose that it could improve balance at the bottom of the rep a bit, never thought of that.

Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin
When I let go of what I am, I become what I might be. Lao-Tzu
I don't know any sources so don't ask - thanks

Robboe

I never do them.

Having your knees past your toes increases the shearing a shit load.

Some have done them for years with no problems (ie Chris Mason from WBB).

One guy in my gym i know did them for 4 weeks before packing them in from knee pain. Once he stopped and went back to regular flat foot squatting, about 2-3 weeks later the pain had all but gone.

Personally, i see no benefit to be gained from increased potential injury risk from putting your quads in a stronger position, and leaving your hamstrings in a weaker one.

Being held down by The Man

mick01

Bump!

To refuse to learn anything that could prove beneficial to yourself is a working definition of stupid!

High-intensity training is going all-out, not almost all out. It is taking one set to one's absolute limit, not almost to the limit. It is using whatever equipment’s available. It is not the words of two or three men, but a commitment to work as hard as possible while in the gym without socializing, resting excessively between sets, or falling prey to the 'this isn't going to work so I'll copy the star' attitude"

Prince

I agree as well (with what TCD said).

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Mudge

I've heard of foot problems, and yes it is extra load on the knees as well.

Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin
When I let go of what I am, I become what I might be. Lao-Tzu
I don't know any sources so don't ask - thanks

Jarhed

*THE SQUAT*

Muscles Involved:
Primary: Quadriceps
Secondary: Hamstrings, Buttocks

Instructions:

Stand before a bar set on a rack at about chest height, grasping a barbell with palms down.
Place the barbell behind and below your neck and evenly across your trapezius muscles and shoulders.
Your back should be straight, your feet hip-width apart with toes pointed forward.
Your knees should be slightly bent and your back should have a slight forward lean.
Squat down keeping your shins close to perpendicular to the floor until your thighs are approximately parallel to the floor.
You should be looking upwards, your upper torso slightly leaned forward and your lower back slightly curved inward or straight. Now stand up to the starting position forcing your hips in and your head up.

Don'ts:

Don't allow your back to hunch over at any time. Try to keep good posture with your upper back straight and your lower back slightly arched.
Don't allow your knees to move farther forward than your toes. This increases the risk of a knee injury and throws of posture.
Don't squat down farther than your quadriceps being parallel to the floor.
Don't bounce or jerk your body in an attempt to gain momentum.Always move in a very slow, controlled manner.

"I love the smell of napalm in the morning, it smells like...VICTORY!
http://www.iamamarine.com

bigss75

I always am afraid using a pad under my foot.

1WeakMofo

I started working out maybe 3 months ago, and have always used that thing under my heels. That's how I was taught, even though it's probably wrong. But I can say that I don't feel any strain on my knees, and my balance is good. I've made great progression over the past few months in squats, so at least it's not HURTING me. Maybe next time I squat I'll try flat-footed and report back on what differences I feel, and what effect it has(if any) on the amount of weight I can do.

Can I borrow some muscle from you?

mick01

I dont agree with this point. If you go below parallel your quads are placed in a mechanical disadvantage. But its great for the entire hip structure. Your glutes must power you out of the hole.

We all want strong glutes!

I know the whole a$$ to calves thing is exaggerated. Many trainers lower back will round under if they go into a full squat.

But you should still use the largest ROM possible.

To refuse to learn anything that could prove beneficial to yourself is a working definition of stupid!

High-intensity training is going all-out, not almost all out. It is taking one set to one's absolute limit, not almost to the limit. It is using whatever equipment’s available. It is not the words of two or three men, but a commitment to work as hard as possible while in the gym without socializing, resting excessively between sets, or falling prey to the 'this isn't going to work so I'll copy the star' attitude"