Quote:
Originally Posted by Barrett
Hey everyone, I was watching a video last night about Olyimpic Lifts. I was wondering I always seem to have this probelm when I am squating "deep". My heels seem to always stay up throughout the whole lowering phase. Is there anyway to fix this?? I have tried to keep my weight on my heels but no matter what they seem to raise off the ground.
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As it has been stated by another member, the use of weightlifting shoes will aid you in achieving a deeper squat. The raised heel allows you to squat lower without requiring a great deal of dorsi-flexion at the ankle. The solid sole also helps with stability. Here is an example:
Do Win Weightlifting Shoe
Also, you can develop better flexibility dynamically more so than statically. What this means is that during your warm ups, include squatting movements and push yourself deeper and deeper while keeping your heels down. One of the most successful exercises we have used at our colleges has been the Overhead Rack Squat:
Overhead Rack Squat
The aim is to keep the torso as upright as possible, while squatting down and keeping the pole or bar on the rack. With each successive repetition, try to go lower and lower. You may also choose to hold the bottom position of each repetition for a few seconds as well.
I hope that helps!