Heel (Block) Squat

Heel (Block) Squat

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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