View Full Version : Squatting Form Issue
Desert Muscle
08-11-08, 9:20 am
Really been working on nailing down my squatting form, etc; and I'm having issues with pushing through my heels, as opposed going through more of the front of the foot. I can catch maybe a couple reps per set where I can get my heels into it, but normally go right back through to the front area of my feet. Was wondering if anyone else has had similar issues, and maybe if anyone has tried any of the tricks like putting a plate underneath your foot, etc;
Really been working on nailing down my squatting form, etc; and I'm having issues with pushing through my heels, as opposed going through more of the front of the foot. I can catch maybe a couple reps per set where I can get my heels into it, but normally go right back through to the front area of my feet. Was wondering if anyone else has had similar issues, and maybe if anyone has tried any of the tricks like putting a plate underneath your foot, etc;
You need to sit back into the squat more, that will allow you to push through your heels. Also, try lifting your big toe off the ground when you squat, that helps me sometime. Sitting back will help the most though, if you let the weight get forward on you you will end up on your toes and the balls of your feet.
Desert Muscle
08-11-08, 9:37 am
Ill give that a go. May try it out in the smith machine before I take it to the rack. Thanks for the advice.
ForearmFreak
08-11-08, 9:43 am
your stance could be too close too. try going wider and have you toes pointed slightly away from you. Give it a shot
Leave the smith alone it won't help you! Trust me on this one. The smith is a fixed unit and follows a fixed plane of motion. Practice till you feel comfortable with the bar. Bar placement is everything. I have a long torso, and short legs, so I place the bar on the traps low squeezing it against my delts. I also prefer a slightly wider than shoulder width stance, because it allows me to squat through my legs, rather than overtop of them creating more power. Last keep your head up and back as straight as possible during your descent and act like you are sitting on an invisible chair, dig your heels into the floor and explode up!
your hip flexors are too tight and your whats called quad dominant... try stretching out your hips a lot throughout the next few weeks.. when you become quad dominant you open yourself up to a ton of injuries... u might also have some back issues like tightness in your low back area... work on your flexibility.. if your heals have to leave the floor when you squat its a huge warning sign your gvery suseptable to injury.. i know many guys dont do this myself included but in squats you are supposed to fire out of your heals and glutes... the quads still get worked but firing from the heals prevents major knee problems down the road... just a though bro
brandona
08-11-08, 5:47 pm
Another thing to try is to spread the floor with you feet. When you set up, drive your feet thru the sides of your shoes, this will put your weight on the back/sides of your feet, not your toes....
ass back, knees out, big chest, head up....and arch hard, never for get the arch....
-B
Big Wides
08-11-08, 5:51 pm
Is there anyway you can get a video of you squatting, this way we all can see your form and give some pointers
This problem is easily fixed i think. Stretch out your hamstrings like crazy because you probably have strong quads and weak/unflexible hamstrings proportionally. That was a problem i had. Squat form is really dependent on flexibility, not strength. If you cant squat right with the bar then how could it be strength? The only place to look is your flexibility and that is usually where the problem lies.
basketcase
08-11-08, 6:17 pm
I'm subbed because I find myself coming up on my toes on the last couple. Even when doing leg press, the last couple may come up on the toes (though I don't do this as much as I used to).
My squats definitely leave a lot to be desired :(
Desert Muscle
08-12-08, 5:10 pm
your stance could be too close too. try going wider and have you toes pointed slightly away from you. Give it a shot
OK.. Just tried doing some air squats, and think I do need to go a bit wider. Feels easier to push through my heels when I go a bit wider. Hoping that'll do the trick. I'll avoid that smith machine as well.
Appreciate everyone's input/advice. I've got legs in a couple days, will post how it goes.
OK.. Just tried doing some air squats, and think I do need to go a bit wider. Feels easier to push through my heels when I go a bit wider. Hoping that'll do the trick. I'll avoid that smith machine as well.
Appreciate everyone's input/advice. I've got legs in a couple days, will post how it goes.
http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/
This could be a good link for some people. basically rippetoes starting strength on squats summarized on the internet...give it a read...the videos help too
Desert Muscle
08-21-08, 3:57 pm
Did legs today... squatting issue definitely came from legs being too close together. Took a wider stance, with toes pointed slightly out, was definitely able to push a hell of a lot more through the hells. Appreciate everyones advice, problem solved.
basketcase
08-21-08, 4:06 pm
Don't mean to hijack your thread, but I subscribed and read the link provided to try and figure out my poor form. I went ATG and it didn't bother my knees as much as I thought they would.
Two things though:
1) Left shoulder seems to get VERY agitated when holding the bar behind my back. Doesn't matter if I'm doing close grip or if I widen the grip...Not a pleasant feeling.
2)On the way down...Right when I get to the bottom, shoulders roll forward a bit. Suggestions on keeping them back? When I come back up I sort of have to 'reset', then back down again.
It's a process.
Thanks for everyone's help!