Squat Wedges

[UsmcOldSchoolMuscle]

Which of you use squat wedges and which options/Brand do you prefer.

Should you have the time, please supply information on why you opt to include squat wedges and the best way to utilize them.

 

[Creation]

also curious on this

 

[astral_essence]

Hey bud,

I personally use the Prime fitness wedges.

PRIME Squat Wedges 5° – 30° - Prime Fitness USA

Product will ship in approximately 10-15 working days. By elevating the heel, these PRIME Squat Wedges enhance a user's ability to maintain proper squat form for any body type. Choose from a 5 Degree Incline up to a 30 degree incline. All PRIME Squat Wedges are 30" wide to facilitate both...

primefitnessusa.com

They are a good aid if you do not have the ankle flexibility when doing squats where you are trying to target the quads. The anatomical position that the elevated heels put you in, allow for greater flexion at the knee joint while still driving through the entire base of your feet. (ie. without the wedge, you would be up on your toes when trying to close the angle/gap between your hamstring and back of your calf). Similar concept to wearing platform shoes with a raised heel or the old school method of 5 or 10lbs plates under the heels of the foot. You will notice with using a wedge, your entire foot is still making contact with the surface plate of the wedge which adds to the stability and power draw through the entire movement..... (as opposed to say just using a 5-10lb plate on your heel and having a gap between your foot and the ground right in the middle of your foot).

Depending on just how bad your ankle flexibility is, would determine the angle of incline you need to purchase.

I also personally flip the wedges around and use them for SDL's and RDL's. It allows for me to start the deadlift in a pre-stretched position once I unrack the weight, which as more and more science is reinforcing , leads to better fiber recruitment and motor-unit activation.

Hope that helps.
AE

 

[w8tlifterty]

Jesus.. $125 for a wedge?? Maybe I'm out of touch but, even if not 'handy', you could easily build a wedge for pennies on the dollar (even w the rising cost of materials) and make it to your own specifications.

 

[benchmstr]

I built one out of plywood…I do body weight squats and deadlifts on it between every set of almost every exercise I do

 

[Matsuo Munefusa]

Jesus.. $125 for a wedge?? Maybe I'm out of touch but, even if not 'handy', you could easily build a wedge for pennies on the dollar (even w the rising cost of materials) and make it to your own specifications.

2x4 under your heel would fuckin do it

 

[Dugbet]

Just put in 2 half pound discs, period.

The fitness industry is scandalous, but there is always someone buying so much nonsense.

 

[vwnesta]

Trademark Innovations 12" Foam Incline Stretch Wedge - Set of 2​

From Amazon, like $20 bucks for the pair, wife and I like them.

 

[MAD_SCIENTIST]

Lol...hey, just wear your wife's/girlfriend's wedge shoes/sandals when you squat.
Same?


MS

 

[alfresco]

Lol...hey, just wear your wife's/girlfriend's wedge shoes/sandals when you squat.
Same?


MS

. . . or wear cowboy boots with a cowboy heel, not a walking heel, there is a difference.

 

[alfresco]

Which of you use squat wedges and which options/Brand do you prefer.

Should you have the time, please supply information on why you opt to include squat wedges and the best way to utilize them.

Sorry, I don’t have a brand, lot bridge under the water since then but I can assure it was a huge to me. Wish I knew what happened to it. Thinking more . . . I think Fred Hatfield made the one I used.
Maybe find on on Clint or ebay.

 

[heavyhitter]

Wedges benefit people with ankle mobility issues. You can wear oly shoes, or use foam wedges as well

 

[buck]

It seems some that i know end up having knee, balls of the foot and/or back problems from tall heels. As it changes the loading pattern as you stand and walk. Kind of like women that wear very high heels.

 

[BLKGUY2006]

I have seen them used by some guys at my gym but they were home made out off wood. To me if they work for ya then go for it but that's expensive

 

[danieltx]

You posted recently about bringing your quads up.

The solution is most likely finding a new squat variation - Hack, bear, pendulum, V, etc. - and not adding a wedge.

 

[lookslikesausage]

i have this one and it's fine https://www.amazon.ca/ATX-Strength-Squat-Ramp/dp/B01GU88MY6 and sometimes i use these with the squat ramp https://www.amazon.com/gp/product/B00R57S39Q/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1. I've also used those heel lift inserts for lunges. I also have Olympic Lifting shoes which i love but i don't use them as much anymore because i don't really do any kind of barbell squatting anymore.

 

[Dugbet]

Anyway, I think wearing a heel pad adds more pressure to the knee, what do you think?

 

[UsmcOldSchoolMuscle]

Hey bud,

I personally use the Prime fitness wedges.

PRIME Squat Wedges 5° – 30° - Prime Fitness USA

Product will ship in approximately 10-15 working days. By elevating the heel, these PRIME Squat Wedges enhance a user's ability to maintain proper squat form for any body type. Choose from a 5 Degree Incline up to a 30 degree incline. All PRIME Squat Wedges are 30" wide to facilitate both...

primefitnessusa.com

They are a good aid if you do not have the ankle flexibility when doing squats where you are trying to target the quads. The anatomical position that the elevated heels put you in, allow for greater flexion at the knee joint while still driving through the entire base of your feet. (ie. without the wedge, you would be up on your toes when trying to close the angle/gap between your hamstring and back of your calf). Similar concept to wearing platform shoes with a raised heel or the old school method of 5 or 10lbs plates under the heels of the foot. You will notice with using a wedge, your entire foot is still making contact with the surface plate of the wedge which adds to the stability and power draw through the entire movement..... (as opposed to say just using a 5-10lb plate on your heel and having a gap between your foot and the ground right in the middle of your foot).

Depending on just how bad your ankle flexibility is, would determine the angle of incline you need to purchase.

I also personally flip the wedges around and use them for SDL's and RDL's. It allows for me to start the deadlift in a pre-stretched position once I unrack the weight, which as more and more science is reinforcing , leads to better fiber recruitment and motor-unit activation.

Hope that helps.
AE

Thanks for the thorough response.

 

[11111]

2x4 under your heel would fuckin do it

Same. Have been doing that for years and it works great!

If it was good enough for Arnold, Dave Draper and the boys, it's good enough for me

 

[11111]

Trademark Innovations 12" Foam Incline Stretch Wedge - Set of 2​

From Amazon, like $20 bucks for the pair, wife and I like them.

Since those are foam, is it weird squatting on them? I think they are originally designed for stretching the calf, but are they really solid enough to safely squat on?