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I’m training a client in Edmonton who lives full-time in Calgary and travels here on business a fair bit.
A lot of the reasoning behind not squatting through the heels is that the centre of gravity passes in front of the heel and through the proximal portion of the arch system of the foot. So if we perform an exercise where we shift our weight towards our heels, the first thing the body does to keep balance is tilt the pelvis forwards and stick the butt out, while leaning the upper body forward. The foot is designed to act like a lever for the leg, and has a system of three arches that help absorb force and produce force during movement. Once you have these three identified, push equally through all three, ensuring your big toe stays pressed into the ground (it’s big for a reason, as it generates force and co-contraction through the entire posterior fascial chain).
A trainer I used to work with was having trouble getting his squat stronger, and when I looked at him struggle with two plates a side while driving through his heels and almost falling on his (large) butt, I told him to push through the middle of the foot, and all of a sudden, it was easy, and he through another 45 on each side and could actually feel his quads for the first time in months!!!
I suffer from a herniated disc, super tight hammies and hips, super tight and short hip flexors, you hit the nail on the head for me here. Interesting article Dean, but the link to the video you posted is down, which is disappointing. The purpose of pushing through the heel is to develop stronger hamstrings, the is the case for a back squat, if you were to analyze the front squat you would notice that it is crucial to load with the heel because the weight in front you serves as leverage, thus counter balancing the quad toe orientation, it is important to utilize all of the leg muscles, it is more important however to emphasize what a client lacks when a trainer notices what a client needs reinforced, especially when a major of time they are running, sprinting and jumping with a full plantar flexion, the posterior chain is what holds the power as it is mostly made of a fast twitch fibers, the true correct way to squat is to press through the outside of the feet in order to utilize all legs muscles, I’m willing to bet a major of the contraction comes from the hamstring especially since the glutes play a significant role which is posteriorly based, if you over emphasize the toe orientation you risk knee Injury, if u over emphasize the heel you risk plantar fasciois or back problems, the key is the create balance and that usually means hamstrings therefore hamstring heel orientation, I would rather risk a clients heel then possibly risk losing their knee, where as pressure from the heel can be released with a massage and lower back pain often needs rest and proper hamstring stretch, secondly the hamstring serves as a Muscle that is responsible for deacceleration when running, which is imperative for preventive knee injury.
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While in Calgary, he has the opportunity to work with a few different trainers of various capabilities and experience, and one of the big differences he notices between each of us is where we tell him to put his weight when he does squats or deadlifts.
By shifting weight into the heel, we automatically alter our centre of gravity and have to create compensations throughout our legs, hips and spine to keep our balance and not fall over. As we lower down, the ankle doesn’t bend, and the foot doesn’t have the ability to stabilize or produce force, which usually results in the person falling backwards (again, how is this effective!?!
These three arches form a triangle with the center coinciding with your center of gravity during ideal posture, and just ahead of your heel. The easiest way to explain it is to think of your foot as a triangle, with your baby toe, big toe and heel as the three points of the triangle.
In yoga, they teach you to spread your toes and dig them into the ground for support, and it works the same here.
The knees should go as far as possible without lifting the heel, but I’ll save something for the next time.
I begun to doubt myself as I heard people say squat through the heel, but I can rest easy now. I think that most trainers just don’t understand why they are telling clients to push through the heels. That is why we emphasize the heel orientation, also it is possible to work the toe quad orientation through specific plyometrics where there is a toe or front foot strike which is imperative for sprinters.


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A lot of trainers tell their clients to push through their heels, others say through the ball of the foot, whereas myself and the other right trainers tell their clients to push through the middle of the foot rather than at the extremes.
By squatting through the heels, we take away this arch structure and leverage advantage, and turn into peg leg squatters.
A lot of new trainees have a tendency to push up through the forefoot on the squat and a trigger phrase reminding people to keep their whole foot on the ground during the lift can be helpful.
If we add weight on the shoulders, like in a back squat, that further tilts the pelvis, drives the hips back, and leans the torso forward, and winds up putting a lot of pressure on the lumbar spine and glutes. If we load weight in the front, like in a deadlift, these same adaptations happen, and force the back to have extreme pressure buildup that predisposes it to injury.



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