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  1. #1
    NonStop is offline Senior Member
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    Default Developing squat flexibiltiy using heels on phonebook?

    I heard somewhere on this forum that a good way to develop the flexibility for full-range squats (essentially hip flexibility), is to put your heels on a phone book, and on a day-by-day basis tear out a few pages before doing some squats?

    I am thinking of doing just this but using it as part of my joint mobilty in the morning - so doing 20 bw squats with my heels up, then each day progressively increasing flexibility by tearing out a few pages.

    Thoughts? I think it was John who suggested this?

  2. #2
    NonStop is offline Senior Member
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    Anyone? Would really appreciate some help with this.

  3. #3
    blain.s is offline Junior Member
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    how about calf stretches?

  4. #4
    305pelusa Guest

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    Elevating the heel throws some weight forward, which allows you to reach a deeper depth without having the hip mobility required to do so. IMO, I wouldn't use it.

    What I would do is two things. Either increasing ROM slowly (Box Squatting), because it allows to really focus on pushing the hips back, OR a counterweight. The counterweight allows you to sit back into the position, with slightly more upright back.

    If you just elevate the heel, the knee will travel forward too much, and your back will hump over as it tries to place weight forward to hit the lower depth. With the two methods above, you are either slowly increasing your mobility, or allowing you to "pull yourself down".

    I'm a big believer that ankle mobility is not very important for Squats (unless we are Olympic squatting, where you need to get your knees over the toes). Thus, I see minimal use with Calf stretches. That's just my experience though. Take it for all it's worth. If your ankle mobility is that of a mommy, you probably shoulder stretch out your calves.

  5. #5
    Jethro is offline Senior Member
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    Default Video

    It is teaching you bad positioning right from the start.
    The heavier the weight is, the easier it will be to get down to the calves. It shouldn't take that long though.

    If you need a phone book and progressions then you probably aren't using your hips right.

  6. #6
    blain.s is offline Junior Member
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    Quote Originally Posted by 305pelusa View Post
    Thus, I see minimal use with Calf stretches. That's just my experience though. Take it for all it's worth. If your ankle mobility is that of a mommy, you probably shoulder stretch out your calves.
    guess I should've read the OP properly then - saw the phonebook and raised heels and immediately thought calves...

  7. #7
    Samuel is offline Senior Member
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    There's more going on than restriction at the ankles. I've got pretty good dorsiflexion - definitely it's not a major limitation - but raising the heels still improves my squat tremendously. There's discussion of this in the book Movement, or if you're lucky someone much smarter than I will be able to explain why.

  8. #8
    faizalenu is offline Senior Member
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    Quote Originally Posted by NonStop View Post
    I heard somewhere on this forum that a good way to develop the flexibility for full-range squats (essentially hip flexibility), is to put your heels on a phone book, and on a day-by-day basis tear out a few pages before doing some squats?

    I am thinking of doing just this but using it as part of my joint mobilty in the morning - so doing 20 bw squats with my heels up, then each day progressively increasing flexibility by tearing out a few pages.

    Thoughts? I think it was John who suggested this?
    For the most parts the inability to squat has nothing to do with hip flexibility, but strength or motor patterns. I prove this in my workshops by having people lie on their backs, almost everyone can pull their knees to their chest.

    The phone book is an anterior weight shift. Which makes it easier to develop the motor patters. Once the motor pattern is established, you will be able to squat without it.

    The purpose is to enable the motor pattern, so you probably won't need to "tear pages out". Just use as much of the phonebook as you need to do the squat.
    Faizal S. Enu, CFT/RKC/PBA
    My blog: [URL]http://faizalenu.blogspot.com[/URL]
    Workshop Schedule: [URL="http://tinyurl.com/XA-Kettlebell-Workshops"]http://tinyurl.com/XA-Kettlebell-Workshops[/URL]

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