Full Squats

[jbran23]

Just wondering how many of you use a board or plates under your heels to do full squats? I think Im just not very flexible or something because I cant get down even remotely close without using something. I end up standing on my tippy toes the further I go down. Any other techniques you guys have found that can help getting deeper into your squats?

[(TLF) CHAMPION54]

Just wondering how many of you use a board or plates under your heels to do full squats? I think Im just not very flexible or something because I cant get down even remotely close without using something. I end up standing on my tippy toes the further I go down. Any other techniques you guys have found that can help getting deeper into your squats?

I have the same god dang problem!
Try some different stretchs, and extensions.

[Mr.Rose]

I do nothing but deep squats, if my hams dont touch my calves, im not happy. This targets my glutes and quads equally.

I've been a martial artist since i was little, flexibility is not an issue, i can easily do the squats.

But when i train others i get them to place a board under the heels to place less strain on the ham flexibility.

Stretches my man, its the only way.

[stevey_6t9]

using heel plates has nothing to do with flexibility, its to help keep balance.

[Mr.Rose]

I beg to differ it has a lot to do with flexibility, it raises your heels and hence reduces the amount your hams have to stretch by however much you raise your ankles. You ever wonder why when you do hammy stretches and point your toes towards you it hurts more?

You should have full stability and balance on your own two feet, if you need heel plates to balance it means your flexibility isn't at pair for your dynamic stabilizers to keep you balanced.

In actual fact, a little tidbit that you may not have know is that when you perform squats or deadlifts or any exercise with running shoes, or any other shock absorbing shoes your ability to lift the weight decreases by around 5% on average. Thats a 5% reduction in weight, that could mean 10kg for a 200kg lift. This has to do with simple mechanics and transfer of energy. You see when you squat the weight for example, you legs push against the floor and the floor pushes back, Newtonian physics, Mechanical efficiency is the % of that force that is returned back from the floor to push the weight up. A shock reducing surface does the opposite of what you want, it absorbs shock, thats why running shoes are no good, it absorbs some of that potential and kinetic energy and hence reduces your lift. you ever wonder why Olympic weight lifters wear wooden soled shoes? Well now you do.

The best shoes to train in are rabens, chucks, dunlops, or any hard soled shoes, NOT trainer or running shoes, leave those for running where shock absorption is an advantage.

[stevey_6t9]

well if ur using plates for flexibility i suggest you stretch.

[Mr.Rose]

That's my suggestion too, Any person whose been doing lifting for over a year should be able to to do full squat. Your flexibility shoes increase as you do squats. Sadly many people only perform squats to parallel and place a lot of undue stress on the knees. But that's a discussion for another day.

I mean you dont have to do full squats all the time, you vary monthly to keep our neurotransmitters stimulated. For example i can do a 1RM on full squats at 135kg and do a 1RM squat to parallel at 170kg, that was a couple months back, i havnt done 1RM's in a while.

[jbran23]

So basically you guys are saying if I need to use blocks or weight plates under my heels to get down into a full squat then it is a flexibility issue and I need to stretch more?

Also the sneaker thing was an interesting read. I think Im gonna go out and get some old school Chucks for squat day. Always wanted a pair anyway.

[Mr.Rose]

Yes, highly likely that is the case.

Haha, Now you got your excuse to buy a pair, . or you could go all out and professional like and buy those Olympic weightlifting shoes, , i got a pair, but i used to compete.

[BBronco]

Im 6'6 and stretch regularly and when i perform a standing hamstring stretch i can get the palms of my hands on to the ground without bouncing.I still cant even nearly parallell back squat.... fml

[BJJ]

I do nothing but deep squats, if my hams dont touch my calves, im not happy. This targets my glutes and quads equally.

I've been a martial artist since i was little, flexibility is not an issue, i can easily do the squats.

But when i train others i get them to place a board under the heels to place less strain on the ham flexibility.

Stretches my man, its the only way.

...x2

[dec11]

board under heels will wreck yer knees

[Mr.Rose]

Nope it wont, were did you get that idea from? All it does is reduce the length your hamstrings have to stretch by the thickness of the board. The board should NEVER be a long term solution, it will prove to do more harm than good, it mainly affects the ankles, not the knees.

Here is a video to prove that full-squats are the only way to squate.

enjoy .

http://www.youtube.com/watch?v=nppzGV1U8y8

[dec11]

Nope it wont, were did you get that idea from? All it does is reduce the length your hamstrings have to stretch by the thickness of the board. The board should NEVER be a long term solution, it will prove to do more harm than good, it mainly affects the ankles, not the knees.

Here is a video to prove that full-squats are the only way to squate.

enjoy .

http://www.youtube.com/watch?v=nppzGV1U8y8

yes it fookin will, i know plenty who have used this method and all have knee probs, and before you start whining on, im talking about international plifters. by having raised heels you put more pressure on the knees. take a look at squatting shoes, they are all flat soled.

[DCI]

I am the least flexable person in the world and just break parallel with my hams that's good enough for me they seem to be growing in tandeem with my quads.

[dec11]

I am the least flexable person in the world and just break parallel with my hams that's good enough for me they seem to be growing in tandeem with my quads.

thts perfectly fine mate, its all you need. ass to the ground will injure some ppl and isnt suited to everyone

[t-gunz]

having the plates there will increase ROM. it can be very helpful
use that in the mean time with stretching and you will be doing without weight plates in no time

[dec11]

having the plates there will increase ROM. it can be very helpful
use that in the mean time with stretching and you will be doing without weight plates in no time

it also over stresses the patella tendons and it will cause damage eventually. if you raise your heels you are more likely to have youe knees further forward than your toes, not good

[Myers99]

I dotn even use a board and had problems with my petella tendon... I think I'm going to try and use a board under my heels and see what happens lol

[Masterlifter]

Buy a pair of weightlifting shoes and your problem will be solved. Less stress on your knees when your heel is elevated.

[Masterlifter]

yes it fookin will, i know plenty who have used this method and all have knee probs, and before you start whining on, im talking about international plifters. by having raised heels you put more pressure on the knees. take a look at squatting shoes, they are all flat soled.

I beg to differ. Putting your heel in an elevated position actually reduces the stress on the knee. All weightlifting shoes have a raised heel. It allows you to push through your heels which will reduce the pressure on the knees.

[Masterlifter]

I beg to differ. Putting your heel in an elevated position actually reduces the stress on the knee. All weightlifting shoes have a raised heel. It allows you to push through your heels which will reduce the pressure on the knees.

It also has a lot to do with body height to torso ratio. The distance from knee to ankle has a lot to do with the squat based on simple body mechanics.

[JasonT]

it has to do with form/flexibility


With a wider stance squat, it will be difficult to go too far below parallel. With a slightly narrower stance, you will be able to go much deeper.

Putting the knees too far past the toes puts pressure on the knees. Sit back into the squat and you will be able to go deeper while simultaneously protecting your knees.