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?
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."
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.
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.