Simple Squat Tip

[iron addict]

This one should be something that everyone "knows" but is not, and many people need lots of conscious practice to make it part of their squat technique. When squatting the majority of the weight should be on your heels, NOT the ball of your feet, nor evenly distributed between the heel and ball. It should be MAINLY on the heel. This reduces stress to the knee joint and more importantly makes sure you are squatting with the muscles that are responsible for moving the most weight--your hams/glutes and spinal erectors. Your backside is what squats, not your quads. Don't worry, your quads will not shrivel doing this, but will likely grow better as you will ultimately be able to use more weight.

Wearing shoes with flat soles like chuck taylor's helps squat form a LOT. If you are squatting in shoes with heals, dump them and get some shoes without them.

I get trainees all the time that swear they can't squat because of their knees. By getting their form down, and shifting the weight to their heels and usually widening their stance, voila! They can squat, again. Using a box is also a key to making it work for many trainees.

Squat using the muscle that REALLY squat and you will move more weight with less knee and back stress.

Iron Addict

 

[blackbeard]

good points IA
ive got 3 pairs of chucks plus a cheap pair of wrestling shoes for deads
so thats 4 pairs of shoes for less than 100 bucks..most dipshits in the gym worry about getting marks on their new nikes that cost over a hundred

 

[huskyguy]

I like the otomix shoes because they are flat soled yet they give a bit more support than chuck taylors

 

[jackcity10]

thanks for the tips, i will definetly use those.

 

[Insane_Man]

I just dont wear shoes during my sets.

 

[DaLinkWent]

Good tip IA!

What about putting a couple 2lb weights under your toes when squating? WOuld that help put emphasis on keeping you weight on your heels?

 

[apex]

If I put something under my toes I know it would through me off balance. You should do squats the way you normally do them but try and make sure most weight is on the heels. I really wouldnt recommend putting things under your feet.

 

[jcp2]

It is amazing how much a pair of chucks helps when squatting, and deadlfting, well worth the 30 bucks.

 

[DADAWG]

It is amazing how much a pair of chucks helps when squatting, and deadlfting, well worth the 30 bucks.

ive tried wrestling shoes , chuck taylors , and about everything else you can think of and i really like the converse all stars/chuck taylors but my favorite is a high topped leather basketball shoe that im useing now , i removed the insole to make them firmer and sit flatter . the bb shoes are almost as flat as the all stars but the leather gives me more ankle support .

 

[DADAWG]

Good tip IA!

What about putting a couple 2lb weights under your toes when squating? WOuld that help put emphasis on keeping you weight on your heels?

wrestling shoes tend to put you back on the heels just like that and can be found very cheap if you shop around and get a older style . they sit very flat and are great to pull deadlifts in as well .

 

[DaLinkWent]

It basically all goes back to being all about the shoes. I guess Jordan was right!

 

[pullinbig]

mocassins rule for squatting. =0)