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HEEL OR BLOCK
SQUAT - The practice of putting a block of wood under your heels
is widespread among bodybuilders to gain better isolation of the
quads. The problem is that your knees then tend to move out over
your feet when performing the heel (block) squat, placing great shear and compression on both the cartilage
and knee ligaments. This applies to Olympic and athlete squats, but
not to power lifting squats, where a conscious effort is made to
keep the knees over the feet.
As a power lifter, we used 2-inch heel
inserts to reduce the time it took us to get our hips back under the
weight during the ascent. This practice gave us at least a 7%
advantage in weight hoisted.
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