Squat form check page 2

[Gadsie]

i agree with rob too. lead with the hips. other than that, it looks pretty good. definitely try to work on your achilles and calf flexibility a bit too. check out mobilitywod.com for some of kelly's stretches. eventually, your toes will be pointing nearly straight forward. keep up the good work

What do you mean with toes pointing straight forward? You mean that even with a wide stand I should bend my feet a little so my toes are straight forward?

[not on the rug]

when i used to go to an actual gym, i lifted in flip flops. and i heard the "what if you drop a plate on your foot" line so many times, it used to drive me nuts. relaly? like a sneaker is magically going to protect your toes from a 45lb plate falling 3 feet. anyway, when it came time for squats, deadlifts, snatches, etc, i just slipped them off and did them in bare feet.

[teach2183]

Don't want to hijack his thread, but I had heard lifting barefoot (especially squat) was bad for you? I workout at home, so can wear whatever I want.

[not on the rug]

What do you mean with toes pointing straight forward? You mean that even with a wide stand I should bend my feet a little so my toes are straight forward?

pretty much. just google mobility wod squat form, and you see a bunch of different videos of how to work on ankle mobility and achilles flexibility. these are two of the most important things to concentrate on in terms of proper squat form. without anxle and achilles mibility, you're putting your knees and hips in compromised positions

[not on the rug]

Don't want to hijack his thread, but I had heard lifting barefoot (especially squat) was bad for you? I workout at home, so can wear whatever I want.

you heard wrong

[CE402]

Don't want to hijack his thread, but I had heard lifting barefoot (especially squat) was bad for you? I workout at home, so can wear whatever I want.

you heard wrong

Depends on the lift and your goals.


There is a reason weightlifting shoes have an incompressible, raised heel.

[teach2183]

Depends on the lift and your goals.


There is a reason weightlifting shoes have an incompressible, raised heel.

If you're trying to build strength but not bodybuilding, is barefoot okay?

[not on the rug]

Depends on the lift and your goals.


There is a reason weightlifting shoes have an incompressible, raised heel.

my understanding is that weightlifting shoes with raised heels are only worn for olympic lifts like snatches or clean and jerks. both of which i'd estimate that less than 1% of the people on this forum are doing, particularly at the competitive level. for squats and deads, feet flat on the floor is paramount. take a look at any world's strongest man competition or local strongman competition, and you'll see all of those guys competing in the squat and dead events barefoot.

[not on the rug]

If you're trying to build strength but not bodybuilding, is barefoot okay?

barefoot is most definitely ok for strength building, bodybuilding, or any other time you plan on squatting. and don't let anyone else tell you otherwise

[federkeil]

my understanding is that weightlifting shoes with raised heels are only worn for olympic lifts like snatches or clean and jerks. both of which i'd estimate that less than 1% of the people on this forum are doing, particularly at the competitive level. for squats and deads, feet flat on the floor is paramount. take a look at any world's strongest man competition or local strongman competition, and you'll see all of those guys competing in the squat and dead events barefoot.

It depends on what your focus is. Squatting with a raised heel will allow greater depth and should (depends on persons mechanics) put more focus on your posterior chain while flat foot squats will put more emphasis on your quads.

As for toes pointing forwards... stand in place, which way do your toes point? Unless they're sticking way out to the sides or are pointing inwards that's probably where they should be pointing when you squat. I've known one person who's toes point straight forward when standing in a relaxed pose.

Now, as you narrow your stance for your squats/deads your toes should point more forward than they do for a wide stance lift. This has more to do with knees and hips than it does with ankles. I personally use a wider stance (but not not super wide like power lifters) with my toes 20-30 degrees out from parallel.