Author Topic: Barbell squat (Read 8439 times)

KSA · « **on:** March 08, 2006, 09:04:36 AM »

Some people elevate their heels when they squat, useful for what ?

pumpster · « **Reply #1 on:** March 08, 2006, 09:11:11 AM »

-Better balance.
-Easier on the knees.

davie · « **Reply #2 on:** March 08, 2006, 09:15:18 AM »

I have been led to believe it puts more of the stress on the quads, when done with front squats its puts more emphasis on tear drop. Only what i was told.

davie

shiftedShapes · « **Reply #3 on:** March 08, 2006, 09:20:16 AM »

it is actually harder on the knees

most of the time these people woujld be better served by increasing their hip flexibility so they could squat properly without the blocks

JPM · « **Reply #4 on:** March 08, 2006, 09:28:40 AM »

By putting the heels on a 2" block (or BB plates) more recuitment of the quads (teardrop development just above the knees comes to mind) comes into play. With the flatfooted version (regular squat) the quads are hit as well but the glutes and hips also get a great share of work. The idea is to focus the exercise mostly on the quads themselves. Can also do this with BB Hack squats, which is one of my favorite exercises for quad development. Olympic lifters wear higher heeled shoes/boots because of better balance and leverage when doing snatches & cleans. Check out their quads sometime. Though it would appear that there is too much stress on the knee's themselves, that is not usually the case for most men. If you have genetic weaker knee structure than this exercise may not be for you. Good Luck.

Jr. Yates · « **Reply #5 on:** March 08, 2006, 11:26:49 AM »

I always thought it was for more of a stretch in the quad when you come down.

JPM · « **Reply #6 on:** March 08, 2006, 02:32:51 PM »

If you want a maxium stretch for the quads and total legs than do sissy squats. Called sissy because it was said to make sissy's out of some of the best heavy squater's around. The burn is outstanding when you first try them, but you have to do them the correct. If you can pump out 10 or so reps than your doing them wrong. Use bwt only, no added weight.They should be done free handed without holding on to anything. When first learning the exercise you can grab a pole or whatever to help your balance. Some advance guy's will hold a BB plate (25, 45, etc, whatever) to their chest. There are other quad/leg stretches ot there which a lot of track athletes do before serious training. Squating with heels on a block is not the best way to get a maxium stretch and never was intended to be. Good Luck.

Jr. Yates · « **Reply #7 on:** March 08, 2006, 03:08:29 PM »

i have tried sissy squats before....i guess its one of those excersises you never think to put in the routine...maybe i'll give em a shot today...would you say to do them at the end of the workout?

Arnold jr · « **Reply #8 on:** March 08, 2006, 06:11:58 PM »

Quote from: Jr. Yates on March 08, 2006, 03:08:29 PM

i have tried sissy squats before....i guess its one of those excersises you never think to put in the routine...maybe i'll give em a shot today...would you say to do them at the end of the workout?

I like doing these in between my sets, other times I'll throw them in at the end.

Hugh G. Reqshun · « **Reply #9 on:** March 08, 2006, 07:56:00 PM »

Some guys elevate their heels due to a short Achilles tendon.

davie · « **Reply #10 on:** March 09, 2006, 08:48:14 AM »

How do u do sissy squats (any pictures etc)

?

davie

Ursus · « **Reply #11 on:** March 10, 2006, 02:24:24 PM »

you are not meant to raise your heel. many ppl do this cos their stance is too narrow and a lack of flexibility. i used to do this.

pumpster · « **Reply #12 on:** March 10, 2006, 02:47:24 PM »

A block is a real help in squatting. Silly me my experience agrees 100% with Draper's.

Sissy squat: Hold a plate to your chest with one hand, use the other hand to hold onto something for balance, then squat down with knees close together while leaning back.

davie · « **Reply #13 on:** March 10, 2006, 02:58:25 PM »

So its jst a bodyweight squat (or hold disc to chest) but u lean bak and have to hold onto something with free hand?!
I see,interesting.

davie

candidate2025 · « **Reply #14 on:** March 10, 2006, 03:58:05 PM »

ive alwasy been told to keep my weight on my heels when squatting........ so thats what i do.

Robert E. Lee · « **Reply #15 on:** March 15, 2006, 08:31:17 PM »

who's that in the pic, waller? Man he went deep as hell.

hillbilly · « **Reply #16 on:** March 16, 2006, 03:22:13 AM »

Quote from: pumpster on March 08, 2006, 09:11:11 AM

-Better balance.
-Easier on the knees.

actually harder on the knees

XS · « **Reply #17 on:** March 16, 2006, 07:37:59 AM »

Quote from: Robert E. Lee on March 15, 2006, 08:31:17 PM

who's that in the pic, waller? Man he went deep as hell.

Robert that my friend is a great man indeed.. "The Blond Bomber" , "Mr.California" Mr.Dave Draper

He routinely Squatted that way his entire career. 30+ years. He peaked out at 550+ for reps and up to 405+ for reps in Front Squats.

Check out Dave's website and enjoy the ride.

pumpster · « **Reply #18 on:** March 16, 2006, 08:34:00 AM »

Quote

-Better balance.
-Easier on the knees.

actually harder on the knees

Draper found the same thing I did in squatting major poundages for years-the block helps for balance and is easier on the knees.

JPM · « **Reply #19 on:** March 16, 2006, 01:27:31 PM »

I would assume that Draper, amoung many others who understand BB'ing, used a block under his heels for more quad development and to reduce the involvement of the arse/hips out of the exercise. I wouldn't believe that one of the main reasons would be for balance. Flatfooted squats will tend to build the glutes more and BB'ers of his era, and present, do not want a large wide arse. Flat footed squats will increase the flexability/strength of the ankles and calves, to a lesser degree, which most athletes favor for their sports.

As I suggested before, if you have a potentional for a weaken knee structure than squating on a block may not be for you. Only time and a increased workload will tell. If your knees are normal and do become stronger the more you squat, than extra heavy squating should not be a problem. So a general statement that block squating is easier on the knees is not always correct. Actually it can be very misleading. Good Luck.

shiftedShapes · « **Reply #20 on:** March 16, 2006, 01:29:57 PM »

.

Quote from: pumpster on March 16, 2006, 08:34:00 AM

Draper found the same thing I did in squatting major poundages for years-the block helps for balance and is easier on the knees.

Both of you must exist outside of the laws of our universe. The Block will put more shearing force on the knees.

Learn how to squat without it. Box squatting might help in teaching you how to sit back. Really though you probably need to work on your hip flexibility

pumpster · « **Reply #21 on:** March 16, 2006, 02:36:24 PM »

LOL, you've figured it all out and we exist outside of YOUR silly conclusions. That's too funny, you can't make that up. We have a lot to learn from someone with such an ego.

I've tried both ways before concluding that the block is a HUGE help and have used that method for about 2.5 decades. What the hell do Draper and I know though, in comparison to this genius.

HICKSON · « **Reply #22 on:** March 16, 2006, 02:51:22 PM »

Ok now someone explain to me how to do "hack squats" with a barbell? i thought it could be done on the incline hack machine.

JPM · « **Reply #23 on:** March 16, 2006, 02:52:36 PM »

Actually running, but mostly the short dashes to the quarter mile, put's excessive stress/workload through continues motion over a traveled distance on the joint structure of the knees. Considering this and the volume of stress put upon the knees by rapid continual motion as compaired to a 8 to 12 rep squat either on a block or flatfooted. Also consider the harsh angle and flexture of the knee it's self with that increase volume load produced by running. Squating on a 2" block is not nearly as extreme as running, say a 100 meter dash, at the joint flexor/angle of the knee. Squating, it what ever form, will build sturdyness and strength within the knee area. As with everything else, there can be a potentional for weakness and injury for anyone weither they ever do any squating in their whole life or not. Good Luck.

pumpster · « **Reply #24 on:** March 16, 2006, 02:58:32 PM »

If you have access to a hack machine, forget barbell hacks. They're uncomfortable, less effective by far on the desired areas, and the positioning and grip impede the amount of weight and form that can be used.