squatting with heels slightly elevated bad?

[vracula]

I find I can go deeper easily?i have shit ankle flexibility so I used to stick a mat or 2.5 kg plates underneath my heels before,then I stopped cause I though it was wrong and really have shit squat sessions now.any help?

[PeterDolan]

Without actually seeing you squat I'd say stretch your calves, especially your gastrocnemius (short calf)

[jimjim83]

If it works better with the plates put them back, simple.

[Chemo]

I second the above, both PD and jimjim.

I injured myself forcing my arse out on a Barbell squat (good form straight back) lol, do whatever feels natural first.

As PD said stretch your calves hams and glutes. I find getting on a leg press and doing a one leger and bringing it right back till its held as close to me as possible, focus on the stretch and dont let your back roll on this. When you press it out focus on firing that glute.

How tall are you bro?

[chaos]

I find I can go deeper easily?i have shit ankle flexibility so I used to stick a mat or 2.5 kg plates underneath my heels before,then I stopped cause I though it was wrong and really have shit squat sessions now.any help?

What is your goal? BBer? PLer? Workout just to stay in shape?

[vracula]

thanks guys,Im six foot just bodybuilding really,not competitive really but in love with the sport.got to admit legs are less than stellar as I used to play basketball and putting in a leg session meant i couldnt play or thats the excuse i made for being lazy,anywho dont play anymore so wanna really work on them.maybe even work them out twice a week to build some strength.

[jimjim83]

I think squatting can be overated if it doesnt suit your body why not focus on leg press hack squats etc. Your not a competative Powerlifter or bodybuilder just work around it. Maybe use squats for a light warm, no point doing them wrong and being mistaken for gymrat.

[Chemo]

"I think squatting can be overated"

ooooooooo shhhhhheee lol

that post is asking for a flamming, where the powerlifters at ?!

:twisted:

thats worse than me and my love for the smith machine squat ><

anyways, good discussion here, apparently it activates the quads more, and allows you to get lower with inflexible joints. Perhaps an alternative technique to bridge to a full squat as you work on that flexability :nod:

http://tnation.t-nation.com/free_online ... ome_people

[jimjim83]

"I think squatting can be overated"

ooooooooo shhhhhheee lol

that post is asking for a flamming, where the powerlifters at ?!

:twisted:

thats worse than me and my love for the smith machine squat ><

anyways, good discussion here, apparently it activates the quads more, and allows you to get lower with inflexible joints. Perhaps an alternative technique to bridge to a full squat as you work on that flexability :nod:

http://tnation.t-nation.com/free_online ... ome_people

Obviously squatting serves a purpose but if you really struggle with it why bother.

There are plenty of other leg exercises. Just like any muscle group there are variations of exercises that can be used if a certain movement doesnt suit.

There is no hard and fast rules to weight lifting much like reps and volume different strokes for different folks.

I hate seeing people do an exercise because a PT told them too, you know the ones 60kg 1/2 squats for 12 reps for 3 sets. Just going through the motions because they were told with terrible form, what a waste of time.

[Big john]

hip/groin/hammstring flexibility and mobility work, chances are u lack flexibilty in one of those areas maybe. nothing wrong with squating with heels elevated, most Plers squat with raised wooden heeled shoes. my 2c

[vracula]

"I think squatting can be overated"

ooooooooo shhhhhheee lol

that post is asking for a flamming, where the powerlifters at ?!

:twisted:

thats worse than me and my love for the smith machine squat ><

anyways, good discussion here, apparently it activates the quads more, and allows you to get lower with inflexible joints. Perhaps an alternative technique to bridge to a full squat as you work on that flexability :nod:

http://tnation.t-nation.com/free_online ... ome_people

Obviously squatting serves a purpose but if you really struggle with it why bother.

There are plenty of other leg exercises. Just like any muscle group there are variations of exercises that can be used if a certain movement doesnt suit.

There is no hard and fast rules to weight lifting much like reps and volume different strokes for different folks.

I hate seeing people do an exercise because a PT told them too, you know the ones 60kg 1/2 squats for 12 reps for 3 sets. Just going through the motions because they were told with terrible form, what a waste of time.

I pretty much thought of quitting squatting after my last workout,But I have not yet quit an exercise because I couldn't do it.I do everything in my power to get the right form including dropping weights drastically if needs be.

flexibility has always been a big issue for me,will work on that ,as a matter of fact when I was squatting low with my heels elevated I noticed a big increase in flexibility in my legs.still have to work on those super tight hammies though.

Thanks for the advice guys much appreciated.

[Dr Squat]

I think that squats for bodybuilders are very important. Getting that all round leg development only come from deep, high bar squats IMO. I have major flexibility issues also. The only way top really come to terms with this is to develop the functional flexibility through actually squatting. What I have committed to doing is 5 sets of 10 reps at the back end of every quad workout. I am not worried about the weight but more concerned with developing the correct technique.

Look at the way Platz squatted. High bar, erect torso and deep. For mortals like us, we need to do hundreds of reps to perfect our technique.

[Dr Squat]

I think squatting can be overated if it doesnt suit your body why not focus on leg press hack squats etc. Your not a competative Powerlifter or bodybuilder just work around it. Maybe use squats for a light warm, no point doing them wrong and being mistaken for gymrat.

I know what you are saying Jim. I think you have to do your time under the bar. I agree with your point about form. Perfect practice makes perfect.

I also think that backing right off in the weight is a good start. No point doing ugly squats with 200 kgs if you feel it in your back and arse and not your quads. Dave Smith had me doing multiple sets with 100 kg. This is pretty humbling when I can low bar squat over 300 kg. But what's the point when I am trying to improve my quads?

[PeterDolan]

I think squatting can be overated if it doesnt suit your body why not focus on leg press hack squats etc.

Yates did this

[Dr Squat]

I think squatting can be overated if it doesnt suit your body why not focus on leg press hack squats etc.

Yates did this

I think he squatted for a few years first?

[PeterDolan]

I think squatting can be overated if it doesnt suit your body why not focus on leg press hack squats etc.

Yates did this

I think he squatted for a few years first?

Yeah, he moved away from them, not sure if he felt that they weren't natural for him or not but said that leg press and hacks worked better for him

[jimjim83]

Yates did this

I think he squatted for a few years first?

Yeah, he moved away from them, not sure if he felt that they weren't natural for him or not but said that leg press and hacks worked better for him

If it work for yates then it works for me. I was expecting to get flamed way way more for put it out there.

[genetic freek]

I think squatting can be overated if it doesnt suit your body why not focus on leg press hack squats etc. Your not a competative Powerlifter or bodybuilder just work around it. Maybe use squats for a light warm, no point doing them wrong and being mistaken for gymrat.

I know what you are saying Jim. I think you have to do your time under the bar. I agree with your point about form. Perfect practice makes perfect.

I also think that backing right off in the weight is a good start. No point doing ugly squats with 200 kgs if you feel it in your back and arse and not your quads. Dave Smith had me doing multiple sets with 100 kg. This is pretty humbling when I can low bar squat over 300 kg. But what's the point when I am trying to improve my quads?

Name dropper :pfft: :pfft: Had me do the same thing. Do you think when you have very strong hips, lower back etc you can actually stimulate the quads? I guess you have to use a lot of mind muscle connection...

[Viking Power]

I think he squatted for a few years first?

Yeah, he moved away from them, not sure if he felt that they weren't natural for him or not but said that leg press and hacks worked better for him

If it work for yates then it works for me. I was expecting to get flamed way way more for put it out there.

8)

Yates would off had tree trunks by then and maybe not requiring any more mass at this stage of this career or he maybe even carry injuries who knows......as you would know Yates was the biggest fan off basic compound movements for gaining size, every bodybuilder that has made it to the top twenty in the world have squatted since 1950's and earlier to present date and probably will continue to do so its not over rated by any means its the corner stone - King off the compound movements, alot of people don't like squatting cause its hard and that's the bottom line not pointing the finger at anyone with this statement but if there is an easier option people will take it and tell themselves it does the same ...IMO bullshit just squat raised heal flat heal what ever works with good form, as Dr squat said if bodybuilding cool whatever concentrate on form not weight and use higher reps feel the burn and I'll tell you that a 110% effort set off squats vs 110% effort off leg press well lets just say Squats will win that.

But the topic wasn't about if you should squat or not - it was about using a raised heel or not.... and as stated at the top what ever works for you raise or flat with good form and fully recommend stretching every leg muscle you have before doing them it should help with flexibility issues

Just my 2c 8)

stay strong whatever you choice

VP

[Viking Power]

I think he squatted for a few years first?

Yeah, he moved away from them, not sure if he felt that they weren't natural for him or not but said that leg press and hacks worked better for him

If it work for yates then it works for me. I was expecting to get flamed way way more for put it out there.

8)

Yates would off had tree trunks by then and maybe not requiring any more mass at this stage of this career or he maybe even carry injuries who knows......as you would know Yates was the biggest fan off basic compound movements for gaining size, every bodybuilder that has made it to the top twenty in the world have squatted since 1950's and earlier to present date and probably will continue to do so its not over rated by any means its the corner stone - King off the compound movements, alot of people don't like squatting cause its hard and that's the bottom line not pointing the finger at anyone with this statement but if there is an easier option people will take it and tell themselves it does the same ...IMO bullshit just squat raised heal flat heal what ever works with good form, as Dr squat said if bodybuilding cool whatever concentrate on form not weight and use higher reps feel the burn and I'll tell you that a 110% effort set off squats vs 110% effort off leg press well lets just say Squats will win that.

But the topic wasn't about if you should squat or not - it was about using a raised heel or not.... and as stated at the top what ever works for you raise or flat with good form and fully recommend stretching every leg muscle you have before doing them.

Just my 2c 8)

stay strong whatever you choice

VP

[Dr Squat]

Name dropper :pfft: :pfft: Had me do the same thing. Do you think when you have very strong hips, lower back etc you can actually stimulate the quads? I guess you have to use a lot of mind muscle connection...

Yeah it's a battle. Look at powerlifters quads- average generally. Bodybuilding squats is like learning to walk again. I am on a mission to prove that you can overcome the obstacle of having the hips and lower pack holding quad development.

I do think that bodybuilders have to squat to obtain a certain level of quad development. Unless they are really gifted of course.

[jimjim83]

Yeah, he moved away from them, not sure if he felt that they weren't natural for him or not but said that leg press and hacks worked better for him

If it work for yates then it works for me. I was expecting to get flamed way way more for put it out there.

8)

Yates would off had tree trunks by then and maybe not requiring any more mass at this stage of this career or he maybe even carry injuries who knows......as you would know Yates was the biggest fan off basic compound movements for gaining size, every bodybuilder that has made it to the top twenty in the world have squatted since 1950's and earlier to present date and probably will continue to do so its not over rated by any means its the corner stone - King off the compound movements, alot of people don't like squatting cause its hard and that's the bottom line not pointing the finger at anyone with this statement but if there is an easier option people will take it and tell themselves it does the same ...IMO bullshit just squat raised heal flat heal what ever works with good form, as Dr squat said if bodybuilding cool whatever concentrate on form not weight and use higher reps feel the burn and I'll tell you that a 110% effort set off squats vs 110% effort off leg press well lets just say Squats will win that.

But the topic wasn't about if you should squat or not - it was about using a raised heel or not.... and as stated at the top what ever works for you raise or flat with good form and fully recommend stretching every leg muscle you have before doing them it should help with flexibility issues

Just my 2c 8)

stay strong whatever you choice

VP

Agree but who on here will ever come close to being in the top of the bodybuilding pyramid? No one so on that note why bother doing some thing that people go to heavy with with bad form. Its had to mess up a heavy leg press and less likely to get injured.

[Viking Power]

If it work for yates then it works for me. I was expecting to get flamed way way more for put it out there.

8)

Yates would off had tree trunks by then and maybe not requiring any more mass at this stage of this career or he maybe even carry injuries who knows......as you would know Yates was the biggest fan off basic compound movements for gaining size, every bodybuilder that has made it to the top twenty in the world have squatted since 1950's and earlier to present date and probably will continue to do so its not over rated by any means its the corner stone - King off the compound movements, alot of people don't like squatting cause its hard and that's the bottom line not pointing the finger at anyone with this statement but if there is an easier option people will take it and tell themselves it does the same ...IMO bullshit just squat raised heal flat heal what ever works with good form, as Dr squat said if bodybuilding cool whatever concentrate on form not weight and use higher reps feel the burn and I'll tell you that a 110% effort set off squats vs 110% effort off leg press well lets just say Squats will win that.

But the topic wasn't about if you should squat or not - it was about using a raised heel or not.... and as stated at the top what ever works for you raise or flat with good form and fully recommend stretching every leg muscle you have before doing them it should help with flexibility issues

Just my 2c 8)

stay strong whatever you choice

VP

Agree but who on here will ever come close to being in the top of the bodybuilding pyramid? No one so on that note why bother doing some thing that people go to heavy with with bad form. Its had to mess up a heavy leg press and less likely to get injured.

Mate.... who knows who could make it to the top of the pyramid from here we know what it takes but someone has to be there right? other wise people wouldn't try so hard with an attitude like that and no one would ever be there..... people probably thought the same about Lee Priest oh well his earlier pictures off him and I wouldn't off thought he'll be where he is today so anyhow..

I didn't mention about going heavy or using bad form i mention the opposite? form is the key to a longer lifting career injury free, Technique can be mastered what ever road you are going down (powerlifting or Bodybuilding) it just takes time and practice but to substitute it just cause you have bad form is just dumb put some time and effort into it and master the god dame lift or don't up to you, sit on the leg press and load it up anyone can do that, without getting off the topic to much how many times have you seen someone in the gym with 14 - 15plates each side on the leg press and then put there fucking hands on there knees to help get the weight back up on each rep? maybe a topic for another time :roll: bad form can be found in any exercise.

stay strong

VP

[tinytraps]

Without actually seeing you squat I'd say stretch your calves, especially your gastrocnemius (short calf)

Its more likely to be the soleus.

squatting with a heeled shoe fixed my squat. abled me to do deep hi bar squats no worries.

In regards to squatting I believe wether your a bb, pl athlete anyone free squats should be apart of your arsenal.

[PeterDolan]

Without actually seeing you squat I'd say stretch your calves, especially your gastrocnemius (short calf)

Its more likely to be the soleus.

Right you are, I had a brain fart moment