After 25 yrs in the gym and frustrated with my squats this whole time, I have concluded I have ankle mobility issues. I just shove my Nike slide sandals under my heels and voila I can squat deep without falling over backwards or breaking forward at my back. My ankles just don't bend enough. I've got impingement issues and lots of screws in them. I think im going to patent some sort of device to help this. I also may try a platform heel power lifting shoe... or some stripper heels!
Yeah this my issue too and I hate when coaches just tell me to "squat " deeper because I literally can’t cuz if my ankle mobility . That’s what making my heels rise smh
@@_zachmcall I do Bulgarian spilt squats. I'll have to google the ATG split squat. I've always found lunges are far better than squats in general. I can lunge as much weight on one leg as I can squat on two legs. I have very long legs and it seems that my knees have to go over my toes to get full range of motion without falling backward. Maybe that's actually fine. Too much ankle flexion is painful due to bone-bone impingement. I dont think they can possibly flex any more. The arch just begins to collapse to compensate which cause the knees to rotate inward which is very bad.
Thank you for this great video. I've been doing CrossFit for 2~3 years now, and I'm often required to do the squat snatch or overhead squat. Although I'm very athletic and good at gymnastics, I've always had a problem with my squats. I've recently learnt that it's because I don't have good ankle mobility. This video made me see that I'm not the only one, so I don't feel so weird and alone in this anymore. My coach gave me some mobility exercises to do, but I hardly see any progress. I really want to perfect my overhead squat.
could you do a video on difficulty squatting to depth due to physiology? I have a short torso and most my height comes from my femur. Its made it difficult to squat without my heels coming up when going below parallel (or even parallel during very heavy lifts). Because of my long limbs and short torso My deadlift is great but my squats are lagging in comparison.
I also have a long femur and short torso and i really unlocked my heelraised squat. I do it with a wide stance and toes out which makes me really able to keep my back in a neutral position while getting low. Before starting a deadlift i make sure the bar is a little further away from my shins then most say it should be- like 2 inches- and wth my shoulder above the bar. With the pull i make sure that my legs have done their job before my back starts dooing its job. I then have a straight bar path.
Arnold used to do these back in the day. Vince Gironda before him. Thing is they used to use a 2 inch piece of wood or 50mm. The shoes now only really go to half that height around 20mm if that. So yeah the shoes are safer and more stable but you're not going to get the same height as with a 2 inch piece of wood or mat etc.
Heel elevated squats have been probably the second most important part (after gymnastics of all things) of my self directed management of a partial ACL , complete LCL, fracture. It’s 69 days since my injury and while when I started around week one with a low elevation now I’m on one that’s approximately 30 degrees using slantboards and shoes. It’s been a very measured approach but one that’s been actually very fun.
i have had such a hard time my whole life which honestly dosent make sense even when I don’t use weight I saw someone elevating heels and have just started but just purchased foam blocks hopefully it helps
@@vin5073 It's not the mobility that's the issue (unless you have arthritis), it's the anatomy. For example, some people have wide hips with shallow sockets which allow them to do splits, others with narrow hips and deep sockets and can't do splits. Everyone has different skeletal variations, and yoga experts are aware of this too.
Do you know if by elevating the heels I can reduce the tension on my knees ever since I started doing squats it feels like the kneecaps want to blow out. I changed my stands I've checked everything I wear knee wraps and the problem is still there. What to do I love squats it took me 1 year to accept how hard they were and now but I can't perform them without feeling pain.
Hey Eric, I create my own squat wedges so I am well versed with their uses. Most likely, you are using too high of an elevation. Reduce the heel height and let me know what you feel. Also, you could be pushing your knees too far forward. I hope that helps.
I have flat feet and I can’t squat properly with the barbell without feeling like I’m falling backwards. I’ve been squatting with 5 lbs weights under my heels and it has helped tremendously! I can squat deep and I don’t lose my balance, so yeah I do recommend them for flat feet:)
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After 25 yrs in the gym and frustrated with my squats this whole time, I have concluded I have ankle mobility issues. I just shove my Nike slide sandals under my heels and voila I can squat deep without falling over backwards or breaking forward at my back. My ankles just don't bend enough. I've got impingement issues and lots of screws in them. I think im going to patent some sort of device to help this. I also may try a platform heel power lifting shoe... or some stripper heels!
Maybe get some olympic lifting shoes
atg split squat progression can help with ankle mobility!
Yeah this my issue too and I hate when coaches just tell me to "squat " deeper because I literally can’t cuz if my ankle mobility . That’s what making my heels rise smh
@@_zachmcall I do Bulgarian spilt squats. I'll have to google the ATG split squat. I've always found lunges are far better than squats in general. I can lunge as much weight on one leg as I can squat on two legs. I have very long legs and it seems that my knees have to go over my toes to get full range of motion without falling backward. Maybe that's actually fine. Too much ankle flexion is painful due to bone-bone impingement. I dont think they can possibly flex any more. The arch just begins to collapse to compensate which cause the knees to rotate inward which is very bad.
@@_zachmcall I just tried this atg split squat. Holy crap my Achilles are so tight i can barely do it.
This is really good video full of scientific information. Thanks for that. I will stay tuned 👍🏼👍🏼👍🏼
Thank you for this great video.
I've been doing CrossFit for 2~3 years now, and I'm often required to do the squat snatch or overhead squat. Although I'm very athletic and good at gymnastics, I've always had a problem with my squats. I've recently learnt that it's because I don't have good ankle mobility. This video made me see that I'm not the only one, so I don't feel so weird and alone in this anymore.
My coach gave me some mobility exercises to do, but I hardly see any progress.
I really want to perfect my overhead squat.
I do these for super high reps 20-30 with a lighter amount of weight and no locking out. Great for building the quads.
Excelente video muy ilustrativo aprendí mucho gracias DR
could you do a video on difficulty squatting to depth due to physiology? I have a short torso and most my height comes from my femur. Its made it difficult to squat without my heels coming up when going below parallel (or even parallel during very heavy lifts). Because of my long limbs and short torso My deadlift is great but my squats are lagging in comparison.
I also have a long femur and short torso and i really unlocked my heelraised squat. I do it with a wide stance and toes out which makes me really able to keep my back in a neutral position while getting low. Before starting a deadlift i make sure the bar is a little further away from my shins then most say it should be- like 2 inches- and wth my shoulder above the bar. With the pull i make sure that my legs have done their job before my back starts dooing its job. I then have a straight bar path.
Hi, if you can afford it, try buying some basic weightlifting shoes like Nike Savaleos.
dont forget the more important part of this exercise , you also utilize your toes and Achilles more , so injuries are easier to occur
Excellent presentation. Thank you.
Arnold used to do these back in the day. Vince Gironda before him. Thing is they used to use a 2 inch piece of wood or 50mm. The shoes now only really go to half that height around 20mm if that. So yeah the shoes are safer and more stable but you're not going to get the same height as with a 2 inch piece of wood or mat etc.
Heel elevated squats have been probably the second most important part (after gymnastics of all things) of my self directed management of a partial ACL , complete LCL, fracture.
It’s 69 days since my injury and while when I started around week one with a low elevation now I’m on one that’s approximately 30 degrees using slantboards and shoes.
It’s been a very measured approach but one that’s been actually very fun.
Thank you my question has been answered
Will elevating the heels while deadlifting and squating fix legs and whole body leaning forward while standing normally?
Great video. Love your content.
Odd question - what shoes are you wearing in the first half of the video?
Great video!
If i used plates to elevate my heel, what height would you recommend 15mm? ( shoe size 10(
Anatomically (proven) I am not made for squats
Heel elevated front squats are are the only thing I can properly do
i have had such a hard time my whole life which honestly dosent make sense even when I don’t use weight I saw someone elevating heels and have just started but just purchased foam blocks hopefully it helps
You're just looking for an excuse not to do squats
@@tommyharris5817 no
@@tommyharris5817 Some people just don’t have the mobility
@@vin5073 It's not the mobility that's the issue (unless you have arthritis), it's the anatomy. For example, some people have wide hips with shallow sockets which allow them to do splits, others with narrow hips and deep sockets and can't do splits. Everyone has different skeletal variations, and yoga experts are aware of this too.
Thanks buddy ❤️
Great Video, very informative.
Where do I get that shirt?
Raskol Apparel!
That is a very pretty shirt. Looks dope.
Great vid dr
3:50
This is what I’ve been doing
So basically heel elevated is for people have mobility issues on their ankle and knees..?
Not necessary Mr Dracula, it can help keep your back straight too
Do you know if by elevating the heels I can reduce the tension on my knees ever since I started doing squats it feels like the kneecaps want to blow out. I changed my stands I've checked everything I wear knee wraps and the problem is still there. What to do I love squats it took me 1 year to accept how hard they were and now but I can't perform them without feeling pain.
Hey Eric, I create my own squat wedges so I am well versed with their uses. Most likely, you are using too high of an elevation. Reduce the heel height and let me know what you feel. Also, you could be pushing your knees too far forward. I hope that helps.
Will this aid people with flat feet?
I have flat feet and I can’t squat properly with the barbell without feeling like I’m falling backwards. I’ve been squatting with 5 lbs weights under my heels and it has helped tremendously! I can squat deep and I don’t lose my balance, so yeah I do recommend them for flat feet:)
@@Theswagfashion12 Thank you, I shall strongly consider this.
HEELS ELEVATED WILL FOCUS MORE ON QUADS
Subbed 👍 and
Al final es decisión de aumentar flexibilidad en tobillos, o elevarlos. Sería bueno un video de cómo aumentar la flexibilidad.
Do you have flat feet ?
👍
Squatting wider doesn't take away from quadriceps.. proven by studies
What studies? What proof?
@@CitizenAthletics www.strongerbyscience.com/squat-stance-width/
The squatting more narrow put more stress on the quads thus greater muscle activation and micro tears which will gain better mass than wider stance
@@CoffeeCartel666 click the link
!!!!
I just use squat shoes....