Full Squats Question - 2 parts - 1) Plates Under Heels, 2) Shoes

**davtown** · 03-03-2007, 04:49 AM

When doing full squats - feet shoulder width apart - I can't go ALL the way down without falling unless I have plates under my heels. I've been trying it with 5lb plates, I haven't tried the 2.5lb plates yet. When I have the plates under my heels, I can go way way down without a problem and I enjoy this a lot. If I widen up my stance I can use 'full' ROM without a problem, but obviously this won't be nearly as low - I do a variety of stances and I want to keep the shoulder width A2G squat in the mix.

My question is this: Is it bad for any reason to do this? i.e. am I doing harm to my knees by putting the plates under my heels? I don't necessarily see why I would be, but I figured I'd my IM brethren for my own sake.

Second item of concern: shoes. The reason plates under my heels helps so much is because I am currently wearing flat shoes - Converse to be specific. I like the Cons a lot for weightlifting, however I am wondering if rather than putting plates under my heels, it would be a better idea to just get some raised heel shoes and ditch the plate idea.

**bubba g** · 03-03-2007, 05:00 AM

Quote:

Originally Posted by davtown

When doing full squats - feet shoulder width apart - I can't go ALL the way down without falling unless I have plates under my heels. I've been trying it with 5lb plates, I haven't tried the 2.5lb plates yet. When I have the plates under my heels, I can go way way down without a problem and I enjoy this a lot. If I widen up my stance I can use 'full' ROM without a problem, but obviously this won't be nearly as low - I do a variety of stances and I want to keep the shoulder width A2G squat in the mix.

My question is this: Is it bad for any reason to do this? i.e. am I doing harm to my knees by putting the plates under my heels? I don't necessarily see why I would be, but I figured I'd my IM brethren for my own sake.

Second item of concern: shoes. The reason plates under my heels helps so much is because I am currently wearing flat shoes - Converse to be specific. I am wondering if rather than putting plates under my heels, it would be a better idea to just get some raised heel shoes and ditch the plate idea.

I did them like that for years, and never had a problem....

If your knees arent sore afterward, then you should be good to go...

**DJSTARER** · 03-03-2007, 06:21 AM

its fine. more of a quad builder. maybe you should think about the width of ur stance

**davtown** · 03-03-2007, 09:10 AM

Quote:

Originally Posted by bubba g

I did them like that for years, and never had a problem....

If your knees arent sore afterward, then you should be good to go...

Good stuff, bubba.. thanks.

Quote:

Originally Posted by DJSTARER

its fine. more of a quad builder. maybe you should think about the width of ur stance

I like quad building

I do wider squats as well depending on my goals for that day, I just didn't want to ditch the shoulder width stance.

**Peaked_18** · 03-03-2007, 02:41 PM

Flexibility. Work on warm-up prep 6 times a week before a workout. It's in the core performance book you bought?

**romanaz** · 03-04-2007, 03:18 AM

work on your hip flexibility imo. I can't do full squats, or full front squats nor catch cleans or snatchs low enough b/c of it. But I'm working on it.

Nathan1 · 03-05-2007, 12:58 AM

Quote:

Originally Posted by romanaz

work on your hip flexibility imo.

in what way would one do this?

**romanaz** · 03-05-2007, 02:52 AM

Set up a smith bar to ~hip level. Duck under it, throw your legs over it, and keep doing it for say 3-5 minutes and just do it a few times during leg workouts.

Also, try high knee's, or high knee's with your knee's pointing out. Also, pullthroughs and possible Sumo Deadlifts. :-D

**powerman2000** · 03-05-2007, 05:19 AM

Quote:

Originally Posted by davtown

When doing full squats - feet shoulder width apart - I can't go ALL the way down without falling unless I have plates under my heels. I've been trying it with 5lb plates, I haven't tried the 2.5lb plates yet. When I have the plates under my heels, I can go way way down without a problem and I enjoy this a lot. If I widen up my stance I can use 'full' ROM without a problem, but obviously this won't be nearly as low - I do a variety of stances and I want to keep the shoulder width A2G squat in the mix.

My question is this: Is it bad for any reason to do this? i.e. am I doing harm to my knees by putting the plates under my heels? I don't necessarily see why I would be, but I figured I'd my IM brethren for my own sake.

Second item of concern: shoes. The reason plates under my heels helps so much is because I am currently wearing flat shoes - Converse to be specific. I like the Cons a lot for weightlifting, however I am wondering if rather than putting plates under my heels, it would be a better idea to just get some raised heel shoes and ditch the plate idea.

Nothing wrong with any of that stuff.

Bottom line is do what is the most comfortable so you can lift at your best.

**Peaked_18** · 03-05-2007, 10:05 PM

Quote:

Originally Posted by romanaz

Set up a smith bar to ~hip level. Duck under it, throw your legs over it, and keep doing it for say 3-5 minutes and just do it a few times during leg workouts.

Also, try high knee's, or high knee's with your knee's pointing out. Also, pullthroughs and possible Sumo Deadlifts. :-D

I use other methods, mainly common dynamic stretching exercises.

Oldrookie · 03-06-2007, 01:50 PM

The reason I ask is because I used to have a lot of knee pain and I had to squat very wide.

I eventually went to a physical therapist and got orthodics for my knee pain. He had me squat down in bare feet and I could hardly go down at all without falling backwards. Now with orthodics I squat with a much more narrow base and my knees feel so much better.

BigRick · 03-13-2007, 08:01 PM

possibly ur knees are hurting because of form. are u allowing your knees to move forward during hte squat they shouldont. your lower leg should barely move. practice only bending at the knee and not hte ankle. this is increase power as well. This is very overlooked technical problem

**romanaz** · 03-13-2007, 09:21 PM

Quote:

Originally Posted by BigRick

possibly ur knees are hurting because of form. are u allowing your knees to move forward during hte squat they shouldont. your lower leg should barely move. practice only bending at the knee and not hte ankle. this is increase power as well. This is very overlooked technical problem

very good point. No matter how wide or narrow or deep you squat, your knees must NEVER go over your toes. Never ever in the history of ever.

DJohnson · 03-13-2007, 10:12 PM

Quote:

Originally Posted by romanaz

very good point. No matter how wide or narrow or deep you squat, your knees must NEVER go over your toes. Never ever in the history of ever.

I've been working on this for the past 4 weeks. Still no dice. I think I'm gonna take some videos and post em.

BigRick · 03-14-2007, 12:55 AM

yes videos may be helpful.. ive been using some knee wraps which are helping me greatly as my knee caps are out of place. maybe invest in those

**romanaz** · 03-14-2007, 04:02 AM

The Video FitCast- Episode 6 - Google Video

try that DJohnson

03-03-2007, 04:49 AM	#1
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,348 Recipes: 0 Rep Power: 128	Full Squats Question - 2 parts - 1) Plates Under Heels, 2) Shoes When doing full squats - feet shoulder width apart - I can't go ALL the way down without falling unless I have plates under my heels. I've been trying it with 5lb plates, I haven't tried the 2.5lb plates yet. When I have the plates under my heels, I can go way way down without a problem and I enjoy this a lot. If I widen up my stance I can use 'full' ROM without a problem, but obviously this won't be nearly as low - I do a variety of stances and I want to keep the shoulder width A2G squat in the mix. My question is this: Is it bad for any reason to do this? i.e. am I doing harm to my knees by putting the plates under my heels? I don't necessarily see why I would be, but I figured I'd my IM brethren for my own sake. Second item of concern: shoes. The reason plates under my heels helps so much is because I am currently wearing flat shoes - Converse to be specific. I like the Cons a lot for weightlifting, however I am wondering if rather than putting plates under my heels, it would be a better idea to just get some raised heel shoes and ditch the plate idea. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

03-03-2007, 06:21 AM	#3
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,979 Recipes: 0 Rep Power: 113	its fine. more of a quad builder. maybe you should think about the width of ur stance __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

03-06-2007, 01:50 PM	#11
Oldrookie IMPC Contestant Join Date: Apr 2006 Location: Michigan Posts: 259 Recipes: 0 Rep Power: 8	Do you have knee pain? The reason I ask is because I used to have a lot of knee pain and I had to squat very wide. I eventually went to a physical therapist and got orthodics for my knee pain. He had me squat down in bare feet and I could hardly go down at all without falling backwards. Now with orthodics I squat with a much more narrow base and my knees feel so much better. __________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine

03-14-2007, 12:55 AM	#15
BigRick Amateur Join Date: Mar 2007 Posts: 56 Recipes: 0 Rep Power: 2	yes videos may be helpful.. ive been using some knee wraps which are helping me greatly as my knee caps are out of place. maybe invest in those __________________ *Some things in this world can't be stopped, I just happen to be one of those things.*

03-03-2007, 02:41 PM	#5
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	Flexibility. Work on warm-up prep 6 times a week before a workout. It's in the core performance book you bought?

03-13-2007, 08:01 PM	#12
BigRick Amateur Join Date: Mar 2007 Posts: 56 Recipes: 0 Rep Power: 2	possibly ur knees are hurting because of form. are u allowing your knees to move forward during hte squat they shouldont. your lower leg should barely move. practice only bending at the knee and not hte ankle. this is increase power as well. This is very overlooked technical problem

03-14-2007, 06:34 AM	#17
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,348 Recipes: 0 Rep Power: 128