Safety Bar Squats, heel elevated

[Joseca]

Hi everyone!

First, I just want yo say thank you for all the work you’ve put on the site. Not only my workouts have improved A LOT; but also the service I give to my clients and their results.

When I use a wedge with the Safety Bar Squats I have some problems to keep my balance, specially going up from the bottom. The wedge is just around 15°.
When I dont use It or I wear Oly shoes I dont have this problem.

Any tips?

Also, what are your thoughts on using reverse bands for this exercise?

Thanks in advance!

[BryceBahm]

Nothing wrong with using reverse bands for this. Be aware they should fully DELOAD at the top. Also, you should set them centered over the bar path where you squat so they aren’t pulling you forward or backward.

If you have balance issues on the wedge something may need to be addressed with your center of mass to start. Be sure you have spread your feet and create good awareness with your ground force. You should have a pretty equal weight distribution going through the whole foot.

If you lose it in the bottom check a few things. First, make sure you aren’t driving your knees so far forward that it maxes out your dose flexion early. This will likely lift your heels. Second, the lower you squat, the harder you should be pushing through your heels.

Try those couple things and then we can assess where to go from there

[Joe]

Joseca wrote:

Hi everyone!

First, I just want yo say thank you for all the work you’ve put on the site. Not only my workouts have improved A LOT; but also the service I give to my clients and their results.

When I use a wedge with the Safety Bar Squats I have some problems to keep my balance, specially going up from the bottom. The wedge is just around 15°.
When I dont use It or I wear Oly shoes I dont have this problem.

Any tips?

Also, what are your thoughts on using reverse bands for this exercise?

Thanks in advance!

I would also add, there is nothing magical about the wedge. The only real benefit over Oly shoes is the ability to use different angles. If your Oly shoes accomplish the goal, and fit for your “big” movements, don’t bother with the wedge. And for bands – what Bryce said – and also, you’ll see I’ve done them before – they are on the site. But the big trade off for me is getting the set up just right. The potential benefit is almost not worth the trouble to set up. For me anyway

[Joseca]

Thank you very much!!!!

“The lower you squat, the harder you should be pushing through your heels”

I think this is where I have to focus from now on.

[Author]

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