Adarq.org

Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: D4 on June 12, 2011, 06:48:13 am

Title: Shift weight onto heels or whole foot when squatting?
Post by: D4 on June 12, 2011, 06:48:13 am
Do you really HAVE to place the weight on your heels?  I heard this is proper way to do it, especially if you're trying to do a hip/glute dominant squat.  But the thing is, I experimented with weight on heels (raised my toes to help me do this) and weight on whole foot/toes both were equally quad dominant for me.  Does it matter? 
Title: Re: Shift weight onto heels or whole foot when squatting?
Post by: John Stamos on June 13, 2011, 07:35:06 pm
heels
Title: Re: Shift weight onto heels or whole foot when squatting?
Post by: tychver on June 13, 2011, 11:51:41 pm
Quote from: Ineedtodunk on June 12, 2011, 06:48:13 am
Do you really HAVE to place the weight on your heels?  I heard this is proper way to do it, especially if you're trying to do a hip/glute dominant squat.  But the thing is, I experimented with weight on heels (raised my toes to help me do this) and weight on whole foot/toes both were equally quad dominant for me.  Does it matter? 

Should be solidly centered on the mid-foot. Weight on heels is more of a coaching cue used when you have trouble coming onto your toes or you're trying to keep the shin as vertical as possible.
Title: Re: Shift weight onto heels or whole foot when squatting?
Post by: LanceSTS on June 14, 2011, 03:09:15 am
Quote from: tychver on June 13, 2011, 11:51:41 pm
Quote from: Ineedtodunk on June 12, 2011, 06:48:13 am
Do you really HAVE to place the weight on your heels?  I heard this is proper way to do it, especially if you're trying to do a hip/glute dominant squat.  But the thing is, I experimented with weight on heels (raised my toes to help me do this) and weight on whole foot/toes both were equally quad dominant for me.  Does it matter? 

Should be solidly centered on the mid-foot. Weight on heels is more of a coaching cue used when you have trouble coming onto your toes or you're trying to keep the shin as vertical as possible.

well put. Think, "where you tie the knot in your shoe laces".
Title: Re: Shift weight onto heels or whole foot when squatting?
Post by: D-Rose Jr on June 14, 2011, 07:41:35 pm
im not sure but everytime i push off the outer edges of my feet, me knees dont buckle in and i get a hell a lot of glutes,
Title: Re: Shift weight onto heels or whole foot when squatting?
Post by: LanceSTS on June 14, 2011, 08:51:35 pm
Quote from: Petey0109 on June 14, 2011, 07:41:35 pm
im not sure but everytime i push off the outer edges of my feet, me knees dont buckle in and i get a hell a lot of glutes,


right, you still want to push out or "spread the floor", so that the knees do not turn to the inside. The weight should still be centered over mid foot though.