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raised heel squats...

T

TheOak84

Well-known member
i hurt my hip last thursday squating.., i accidently hit the saflty catch thing and the weight went all cock-eyed and my hip shifted.

it had gotten way better. but today (leg day) i squatted on the hack squat, the one where you can face the machine.. and my hip didnt hurt at all.. then i looked at the platform of the machine, and your heels are raised... so thought if i do squats on a pair of dimes, it'd be the same...and it was..i mean, it still hurt a bit..but not as much.

my question is are raised heel squats as effective as regular squats? do i have to alter the weight? (i only did a plate today)
do they take pressure off ur hips?

also, i figured out that the bar was too high on my neck and was causing me to lean forward and put stress on my hip. so i lowered the bar to under my traps so the weight is over my heels..

i guess it takes an injury to learn something....:(
 
Bad idea. Your core, if strong enough, will support the chaos involved in controlling the weight. Sounds like your core and hips weren't strong enough in this case. You don't need plates, just strenghten these weak links. :)
 
spatts,

that is true, let me tell u why....

i used to squat above parallel because i only wanted my quads to be worked and i didnt want a big ass (i was being stupid)

then i met up with these powerlifters, who i knew for aabout 3 years. we became good friends...then they tell me "take ur squat to the pocket' I said i never done that before..so i started takin them deep...till my hams touch my calves, just like them..

i didnt change the weight though...so my quads where only strong up untill the parallel point....i tihnk thats the reason....

so what do i do, wait for my hip to heal?
 
Last edited:
Oak, I think active recovery is a good idea. Start with some light hip work, like kneeling squats, and work with some jumpstretch bands if you have access to them.

What do you do as part of your regular routine to strengthen your posterior chain?
 
t3c said:
Click to expand...

LOL...that was really bad.

Oak - the posterior chain is basically all the muscles running from your lower back down to your hams.

Also, don't raise your heels. Like Rich said, it's extremely hard on the knees and won't help your hip problem at all.
 
Power comes from the back of your body. Quads, chest, bis...all show and no go.

Rear delts, back, glutes, hips, hams, calves....the entire core. This all has to be strong and stable for power and chaos recovery. I asked what you are currently going to make your hips and core stronger, because it's not uncommon for them to be outpowered by the legs, especially if you are squatting with your quads instead of your hamstrings.
 
ok, well ill give you my routine...

chest and tirs

back and bis
barbell rows
deadlifts - 5,3,1 or 5x5
pullups

delts

legs
squats - 5,3,1 or 5x5
legpress - 3-4x8-10
legext - 4x12-15
ham curl - 4x12

chest/tirs or back/bis

i do a 10 min ab work out before i do deadlifts or squats.

what can i do to make my hips stronger..
 
Deadlifts, pull throughs, kneeling squats, zercher squats, good mornings, proper squats...

Do you have a video of your squats? How much are you squatting and for how many reps?
 
spatts said:
Power comes from the back of your body. Quads, chest, bis...all show and no go.

Rear delts, back, glutes, hips, hams, calves....the entire core. This all has to be strong and stable for power and chaos recovery. I asked what you are currently going to make your hips and core stronger, because it's not uncommon for them to be outpowered by the legs, especially if you are squatting with your quads instead of your hamstrings.
Click to expand...

i hit the rack remember... that hurt my hip combined with the new DEEP squats.
 
spatts said:
Deadlifts, pull throughs, kneeling squats, zercher squats, good mornings, proper squats...

Do you have a video of your squats? How much are you squatting and for how many reps?
Click to expand...

i dont have a camera.

this is my warm up and lift routine.. these are all taken to the pocket

progressive warm up

135x15
185x10-12
225x8-10

heavy lifts

275x5
315x3
335-365x1

all deep.. but brb i have to eat....dont anyone leave now..ya hear.... :)
 
Heehee...food calls!

Well, my advice to you will depend greatly on your current goal. If you're trying to mass up and get strong, that's one thing. If you want to actually compete in powerlifting, you may want to try different accessory movements and also incorporate some speed work.
 
i dont wanna compete at all, just wanna get over my injury..

my goal is to get up to 200 pounds with 10%BF in the next 5 years or less.. im all about the mass...

im coming along good..i jsut hate when i cant work out..

my goal is to just go in the gym and be the stongest guy there..
either age or weight wise...

so what if i lay off squats and deadlift twice a week?

i think that would help my hips alot?
 
Could be overtrained in the wrong plane, and underworked in the right plane.

On the BB side, I'm a big advocate of 5x5. NS posted a GREAT new sticky on it.

I'd really have to see your squat to tell you more.
 
TheOak84 said:
my goal is to just go in the gym and be the stongest guy there..
either age or weight wise...

Click to expand...

Just curious by what you mean by "age" wise? (Strongest guy in the gym "age" wise.):confused:

Joker
 
JOKER47 said:


So, you want to be the strongest guy in the gym at your age? Or at any age?


Joker
Click to expand...

well, i am in my gym..there really is no one my age. and my weight class, there really is no one my strenght anyway..

the gym i go to is in a town filled with skinny mexicans and fat black people..so...there really is no competition...

the two guys i work out with are REAL strong. Its a dad and his son. his son broke the IL benchpress record when he was 16.
be benched 315 @ 145, squatted 485 and deadliftes 585...
he didnt break any records for that, but took home 3 trophies.

hes a strong kat.. his dad is too. but now they both work contruction and barely have energy to train legs hard.
they are still big and strong though. the son (Aaron) weighs 175 8%BF and benches 405 for 5....thats impressive.. seated military 315x3 to the front, deadlifts 465 and squats 405 for 2....but they work construction for 8 hr...then come and are still lifting heavy..

also they can do cheat curls with 225.... man.....i cant explain it
but i wanna be like them...they are bad mother fuckers..
 
TheOak84 said:


well, i am in my gym..there really is no one my age. and my weight class, there really is no one my strenght anyway..

the gym i go to is in a town filled with skinny mexicans and fat black people..so...there really is no competition...

the two guys i work out with are REAL strong. Its a dad and his son. his son broke the IL benchpress record when he was 16.
be benched 315 @ 145, squatted 485 and deadliftes 585...
he didnt break any records for that, but took home 3 trophies.

hes a strong kat.. his dad is too. but now they both work contruction and barely have energy to train legs hard.
they are still big and strong though. the son (Aaron) weighs 175 8%BF and benches 405 for 5....thats impressive.. seated military 315x3 to the front, deadlifts 465 and squats 405 for 2....but they work construction for 8 hr...then come and are still lifting heavy..

also they can do cheat curls with 225.... man.....i cant explain it
but i wanna be like them...they are bad mother fuckers..
Click to expand...

I think I get what you were saying now.:) Whatever motivates you, man.

Joker
 
well no offense.....but, IMO, if you weight 200+ your max should be 500.. when the black guys do 315-365 (at 250++) that doesnt impress me at all.. plus 10% of my gyms squats and 1% deadlifts...

my gym is sorry,
 
TheOak84 said:
well no offense.....but, IMO, if you weight 200+ your max should be 500.. when the black guys do 315-365 (at 250++) that doesnt impress me at all.. plus 10% of my gyms squats and 1% deadlifts...

my gym is sorry,
Click to expand...

I'm 230 right now and my absolute max bench is 275. What does that make me?

You have a lot to learn about size vs strength my young friend.
 
gymtime said:


I'm 230 right now and my absolute max bench is 275. What does that make me?

You have a lot to learn about size vs strength my young friend.
Click to expand...

personally, to me, your chest is weak....

what is there to learn.... if your a fat fuck, they weight u push doesnt impress me... at ALL...

all i know is for my weight im a strong guy..

and i hate people who say i can bench 405....but they weigh 300... fuck those people..
 
TheOak84 said:


personally, to me, your chest is weak....

what is there to learn.... if your a fat fuck, they weight u push doesnt impress me... at ALL...

all i know is for my weight im a strong guy..

and i hate people who say i can bench 405....but they weigh 300... fuck those people..
Click to expand...

I guess it's lucky for me that I'm not here to impress kids like you then.
 
TheOak84 said:
well no offense.....but, IMO, if you weight 200+ your max should be 500.. when the black guys do 315-365 (at 250++) that doesnt impress me at all.. plus 10% of my gyms squats and 1% deadlifts...

my gym is sorry,
Click to expand...

Wowsa, I think you should go 'round spreading your knowledge cuz a whole lot of people are 200+ and can't bench 500. There's a huge difference between training for size and strength specifically. So if someone is 6 foot 4 inches tall and weighs 200 pounds, he should press 500? And the 5 fot 6 inch guy should too? Wow.
 
teen1216 said:


Wowsa, I think you should go 'round spreading your knowledge cuz a whole lot of people are 200+ and can't bench 500. There's a huge difference between training for size and strength specifically. So if someone is 6 foot 4 inches tall and weighs 200 pounds, he should press 500? And the 5 fot 6 inch guy should too? Wow.
Click to expand...

why not? 200 pounds of muscle is 200 pounds of muscle, whether its short and stocky or long and slim..

i just dont like the guys that brag that they can bench 405, but weigh 300...so what i can bench 100 pounds over my weight too... big deal.... i tell them 'try benching twice your weight fat ass'. and they dont squat or do anything else... ok maybe i got carried away with the 500 pounds.. but at LEAST twice your weight.. ill give you credit if I see you in the gym every day work on strenght. but i wont give credit to a guy who is fat and thinks hes strong... either lose 100 pounds or get stronger...

just my opinion..
 
gymtime said:


I'm 230 right now and my absolute max bench is 275. What does that make me?

You have a lot to learn about size vs strength my young friend.
Click to expand...
makes you a weak person




just kiddin ya:D
 
Ouchie, Oak. Not cool. :(

First of all, powerlifters don't bench with their chest, so that would tell me they have either weak tris, lats, or shoulders (the primary movers in a powerlifting bench).

There is no question that strength to LBM ratios are impressive...they wouldn't be tracked as records if they weren't, but there are other factors that go into a bench. Not everyone has the biomechanics for it.

Not everyone can be good at every lift. My squat is mediocre, my bench is...eh..., but I LOVE to deadlift. Everyone has his/her forte'.

Oak, even YOU could benefit from your advice. Instead of going around talking about how strong you are compared to 50% of the population, start going around thinking about how WEAK you are compared to the other 50%. It's certainly motivating. Sometimes "confidence" becomes "complacence."
 
spatts said:
Ouchie, Oak. Not cool. :(

First of all, powerlifters don't bench with their chest, so that would tell me they have either weak tris, lats, or shoulders (the primary movers in a powerlifting bench).

There is no question that strength to LBM ratios are impressive...they wouldn't be tracked as records if they weren't, but there are other factors that go into a bench. Not everyone has the biomechanics for it.

Not everyone can be good at every lift. My squat is mediocre, my bench is...eh..., but I LOVE to deadlift. Everyone has his/her forte'.

Oak, even YOU could benefit from your advice. Instead of going around talking about how strong you are compared to 50% of the population, start going around thinking about how WEAK you are compared to the other 50%. It's certainly motivating. Sometimes "confidence" becomes "complacence."
Click to expand...

im sorry..im not trying to be mean...

i do need to bring up my squat though.

im not a powerlifter, (I did go to one meet though. placed 4th as a team), but how dont they use their chest?? also, how do you use your lats to bench...never heard of that before..

i do think about how weak i am compared to other people..
but, what was the ouchie for, whta did i say wrong:confused:

you said you lvoe to deadlift, cuz that ur best lift. i try not to favor an exersise. i just dont wanna be unbalanced.. maybe I have to find my FORTE' :)
 
You have a really good bench already. Makes me wonder what you could bench in PL form. Powerlifters just bring the bar a little lower to allow for other primary drivers. The chest still gets worked, no doubt about it, it's just not a primary mover. The lats are excellent stablizers, top and bottom, IMHO.
 
spatts said:
You have a really good bench already. Makes me wonder what you could bench in PL form. Powerlifters just bring the bar a little lower to allow for other primary drivers. The chest still gets worked, no doubt about it, it's just not a primary mover. The lats are excellent stablizers, top and bottom, IMHO.
Click to expand...

i can rest pause 315...also, i dont use lift offs, they suck..

one week i did negatives with 315, 335, and 365. 3 sec and 3 negatives, then the next week i did 1/4 lockouts with 405.
jsut to get extra power so i dont need a lift off when i work out.
that was about a month ago.

it worked out awesome..
 
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