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The feet set the foundation for every single functional movement we perform. Think of the feet like the base to a ‘house of cards’. The feet set the groundwork for the stability of our entire structure. If we want to squat with good technique, we have to pay attention to what is going on at the feet.
Our foot is inherently very mobile. With over 25 bones spread across 4 different joints, the foot is capable of a lot of movement. However, when we squat, we need to instantly create stability at the foot. The neutral arched position is the most stable position we can create.
The feet set the foundation for every single functional movement we perform. Think of the feet like the base to a ‘house of cards’. The feet set the groundwork for the stability of our entire structure. If we want to squat with good technique, we have to pay attention to what is going on at the feet.
Shoes that are designed with a stiff, non-compressible sole with a distinguished raised heel (usually made of wood or a plastic composite with a rubber bottom to prevent sliding). Most weightlifting shoes will have a raised heel of approximately 2.5 cm (3). The first thing you’ll notice when you put on a pair of these shoes is the ability to squat deeper while maintaining a more upright chest position. This is due to the raised heel.
During the descent of the squat the knees need to eventually move forward toward the toes. This allows the hips to descend to the greatest depth possible. The further the knees can translate forward at the bottom of the squat the more upright the chest can remain while still staying balanced. This allows for better technique in lifts such as the front squat or overhead squat.
By keeping the torso more upright, less harmful forces are sustained at the low back. While a certain amount of forward trunk lean is necessary at times to stay balanced (especially with the low-bar back squat), you should attempt to keep the chest as upright as possible in order to minimize shear forces in the low back. Therefore, individuals who have a history of low back pain or want to reduce the stress to this area would benefit from wearing this type of shoe when squatting.
Weightlifting shoes can help keep the foot in a stable position during the squat. A raised heel actually keeps the foot in a neutral arched position (11). It also decreases tension in muscles that often become stiff in the lower leg (lateral gastrocnemius, soleus and peroneals) (12). For this reason, these shoes are great for anyone who has poor ankle mobility. Combined, these benefits limit the potential for technique errors such as the well-known valgus knee collapse.
The proper shoe have been shown to enhance squat technique, boost performance and reduce harmful joint stresses.
Bottom line...if you want to squat big, make sure you have the right shoe.
GD
Our foot is inherently very mobile. With over 25 bones spread across 4 different joints, the foot is capable of a lot of movement. However, when we squat, we need to instantly create stability at the foot. The neutral arched position is the most stable position we can create.
The feet set the foundation for every single functional movement we perform. Think of the feet like the base to a ‘house of cards’. The feet set the groundwork for the stability of our entire structure. If we want to squat with good technique, we have to pay attention to what is going on at the feet.
Shoes that are designed with a stiff, non-compressible sole with a distinguished raised heel (usually made of wood or a plastic composite with a rubber bottom to prevent sliding). Most weightlifting shoes will have a raised heel of approximately 2.5 cm (3). The first thing you’ll notice when you put on a pair of these shoes is the ability to squat deeper while maintaining a more upright chest position. This is due to the raised heel.
During the descent of the squat the knees need to eventually move forward toward the toes. This allows the hips to descend to the greatest depth possible. The further the knees can translate forward at the bottom of the squat the more upright the chest can remain while still staying balanced. This allows for better technique in lifts such as the front squat or overhead squat.
By keeping the torso more upright, less harmful forces are sustained at the low back. While a certain amount of forward trunk lean is necessary at times to stay balanced (especially with the low-bar back squat), you should attempt to keep the chest as upright as possible in order to minimize shear forces in the low back. Therefore, individuals who have a history of low back pain or want to reduce the stress to this area would benefit from wearing this type of shoe when squatting.
Weightlifting shoes can help keep the foot in a stable position during the squat. A raised heel actually keeps the foot in a neutral arched position (11). It also decreases tension in muscles that often become stiff in the lower leg (lateral gastrocnemius, soleus and peroneals) (12). For this reason, these shoes are great for anyone who has poor ankle mobility. Combined, these benefits limit the potential for technique errors such as the well-known valgus knee collapse.
The proper shoe have been shown to enhance squat technique, boost performance and reduce harmful joint stresses.
Bottom line...if you want to squat big, make sure you have the right shoe.
GD