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I'm trying to include squats in my routine, but I'm having major issues keeping my feet flat on the ground and it puts major strain on my knees when going up.
Is this a common problem with beginners and, more importantly, what can I do to fix it?
I have got a pair of cocktail shoes with a solid 30mm heel and this was a lot more comfortable, just ordered some do-wins from australian kettlebels as I dont feel all that safe wearing my shoes. It was enough to tell me I needed weightlifting shoes though
It's probably more of a mobility issue with your ankles than flexibility. Plates under your feet is a great idea until your ankles become more mobile. Posted via Mobile Device
Ankle stretching in addition to what all the other gentlemen have suggested above would be a great start. There's no reason why your ankes should be tight and lack flaxiblity. So here's a remedy for you:
To stretch the soleus and Achilles tendon areas, slightly bend the back knee, keeping the foot flat. This gives you a much lower stretch, which is also good for maintaining or regaining ankle flexibility. Stretch for 10 seconds on each leg. This area needs only a slight feeling of stretch.
I used to have the same problem. I used plates under heels for awhile. Then I widened by stance a tiny bit, got more flexible and started doing low bar squats, and I can do it fine now...
I'm not sure how much the low bar squat change had to do with it but yeah.
I usually tell my people to squat between their legs to improve their squat and to minimize hip-tuck, we also work on strengthening the lower back and hamstring, this can be done a number off ways.
The goblet squat is outstanding for teaching or re-teaching a person how to squat.
Markos is on the money as usual, another one I like; is load the bar up with enough weight that you can complete 10 and do twenty, thirty! Fifty if you can. Posted via Mobile Device