Can't keep feet flat when squatting

pghkid3 · 11-23-2004, 07:22 AM

I recently started working out with a friend and he has never done squats before. When he bends down for the bottom part of the motion, his heels come of the floor about an inch. Is that a big problem and is it just because he is not flexible? Is there anything he can do that will enable him to keep his feet flat the entire time he is squatting?

KarlW · 11-23-2004, 07:37 AM

yep, lack of flexibility in the hamstrings and glutes. At least I think that's what it is. Stretching will help.

**P-funk** · 11-23-2004, 07:42 AM

or your aren't sitting back enough. You may be squatting straight down and not back and down. check your form.

plouffe · 11-23-2004, 07:50 AM

Maybe try taking 2.5 or 5 pound plates and placing them just under your heals while squatting. That seems to help.

Flex · 11-23-2004, 07:57 AM

Quote:

Originally Posted by KarlW

yep, lack of flexibility in the hamstrings and glutes. At least I think that's what it is. Stretching will help.

i have the exact same problem when i squat, but its not from a lack of flexibility. I'm actually very flexible.

Flex · 11-23-2004, 07:59 AM

Quote:

Originally Posted by P-funk

or your aren't sitting back enough. You may be squatting straight down and not back and down. check your form.

it's not cuz of that^

it may be a lack of balance, or just my physiological mechanics, but i do like plouffe said, i put 5lb plates under my heels. with those, i go down to the ground...

BulkMeUp · 11-23-2004, 08:25 AM

Quote:

Originally Posted by plouffe

Maybe try taking 2.5 or 5 pound plates and placing them just under your heals while squatting. That seems to help.

I have been told to avoid that as it increases preassure on the knees.

Flex · 11-23-2004, 09:12 AM

^works fine for me.

Duncans Donuts · 11-23-2004, 10:07 AM

My feet never sit flat, neither does my dad - my brother does. It's not lack of flexibility, I just can't do it and maintain balance.

LAM · 11-23-2004, 10:23 AM

Quote:

Originally Posted by KarlW

yep, lack of flexibility in the hamstrings and glutes. At least I think that's what it is. Stretching will help.

ditto...

it's almost impossilbe to have good squat form when you are lacking flexibilty...

SugarDaddy · 11-23-2004, 01:35 PM

To check your form, try this, when you are at the bottom of the motion, and your quads are 90° to the floor, check the position of your knees. They should be only as forward as your toes are. If they are further forward, you aren't going to be hitting the muscle the way you want to, and you will end up pushing up with the balls of your feet. That is what causes the heels to go up. Tell your friend to try and push up with the heel of the foot. Honestly, if your friend hasn't done squats before, I would suggest that he starts out with a lighter weight. Practise form form form. Once he gets the form down, then start stacking up the plates.

Robboe · 11-24-2004, 03:26 AM

Quote:

Originally Posted by KarlW

yep, lack of flexibility in the hamstrings and glutes. At least I think that's what it is. Stretching will help.

Or in the ankles.

I don't agree with the block or plates under the heels idea either. It can mean that that when you squat your knees extend past your toes and by doing so, increase the amount of sheer happening on the knee tendons. It increases the potential for injury.

Besides, i don't particularly see the benefit of putting your quads in a stronger position by putting your hamstrings in a weaker one.

Flex · 11-24-2004, 04:25 AM

Quote:

Originally Posted by TCD

Besides, i don't particularly see the benefit of putting your quads in a stronger position by putting your hamstrings in a weaker one.

i do, b/c i'm trying to build my quads when i squat.

Tha Don · 11-24-2004, 05:04 AM

Quote:

Originally Posted by Flex

i do, b/c i'm trying to build my quads when i squat.

lol

BigDyl · 11-24-2004, 06:01 AM

I always sit down instead of back, is that bad?

11-23-2004, 07:22 AM	#1
pghkid3 Registered User Join Date: Oct 2003 Posts: 10	Can't keep feet flat when squatting BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I recently started working out with a friend and he has never done squats before. When he bends down for the bottom part of the motion, his heels come of the floor about an inch. Is that a big problem and is it just because he is not flexible? Is there anything he can do that will enable him to keep his feet flat the entire time he is squatting?
pghkid3 Registered User Join Date: Oct 2003 Posts: 10

11-23-2004, 07:37 AM	#2
KarlW My Little Man Join Date: Jul 2002 Location: Sydney Oz Posts: 1,030	yep, lack of flexibility in the hamstrings and glutes. At least I think that's what it is. Stretching will help.
	What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

11-23-2004, 07:42 AM	#3
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,336	or your aren't sitting back enough. You may be squatting straight down and not back and down. check your form.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-23-2004, 07:50 AM	#4
plouffe is bulking Join Date: Nov 2003 Location: Michigan Posts: 1,786 Photos: 6	Maybe try taking 2.5 or 5 pound plates and placing them just under your heals while squatting. That seems to help.
	These are my favorite faces : - - - Personal Bests: Bench - 235 Deadlift - 315 X 17 Squat - 315 X 11 40 yrd. - 4.65

11-23-2004, 09:12 AM	#8
Flex FLEXecutioner Join Date: Sep 2003 Location: Pomping Iyuhn Posts: 6,278 Photos: 2	^works fine for me.
	You're a funny guy, Sully, I like you. Dat's why I'm going to kill you lahst. * Got juice?Need Motivation?How to Train* Arnold vs. Ronnie vs. Haney vs. Sergio YEAH BUDDY...LIGHT WEIGHT!Ahhnold*

11-23-2004, 10:07 AM	#9
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	My feet never sit flat, neither does my dad - my brother does. It's not lack of flexibility, I just can't do it and maintain balance.
	"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

11-23-2004, 01:35 PM	#11
SugarDaddy Registered User Join Date: Nov 2004 Location: Toronto, Ontario Posts: 27	To check your form, try this, when you are at the bottom of the motion, and your quads are 90° to the floor, check the position of your knees. They should be only as forward as your toes are. If they are further forward, you aren't going to be hitting the muscle the way you want to, and you will end up pushing up with the balls of your feet. That is what causes the heels to go up. Tell your friend to try and push up with the heel of the foot. Honestly, if your friend hasn't done squats before, I would suggest that he starts out with a lighter weight. Practise form form form. Once he gets the form down, then start stacking up the plates.
	First Lesson: Go Big or Go HOME! Second Lesson: You are what you eat!

11-24-2004, 06:01 AM	#15
BigDyl Elite Kiki Elite Member Join Date: Jun 2004 Location: Securityland Posts: 15,742 Photos: 2	I always sit down instead of back, is that bad?

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