1. Flexibility of the ankle:
There may be a restriction in a person’s capacity to completely squat related to their ankle mobility, however this is not always the case (and frequently incorrectly identified as the cause). There are several reasons why the calf muscles and Achilles tendon might become taut, including heredity, trauma, choice of shoes, physical development, and sports. Your physical therapist may conduct functional tests to check for this; to find out more about your own ankles, try arranging a mobility screen. You might not be able to squat as deeply or you might feel forward—even on your toes—in a full depth squat if you have stiffness in your ankle or calf. The elevated heel of a weightlifting shoe compensates for this restriction by easing the strain on the Achilles tendon, enabling the ankle joint to dorsiflex (bend). The athlete underneath can’t maintain his heels on the ground.
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The shins can sit over the foot and the femur can return to its hip socket when the ankle is sufficiently dorsiflexed. When this occurs appropriately, we can often squat with greater ease, maintaining a straight trunk, neutral spine, and an erect chest. Slide two little 2.5-pound plates beneath your heels and see whether the squat is easier, deeper, or less painful than it would be without the plates to see if this is you.
2. Tension or soreness in the hips:
It may be difficult to perform a full squat without curving your back at the bottom if you have hip discomfort or stiffness. This is because the pelvis will tuck under to force the body to lower the hip crease below the knees if the femoral head, or top of the thigh bone, cannot slide back into the pelvic socket. Despite being a “good rep” and full depth, this can be uncomfortable and with time can injure the hips and low back.
The athlete may flex at the hip much more easily and permit the posterior glide of the femur because of the shift in balance that the shoe provides (more on this below). This enables a more accurate full depth squat. Of fact, there are a variety of causes for an athlete to lose the straight back at the bottom of a squat and display the so-called “butt wink.” However, if wearing weightlifting shoes might lessen this, why not try attempting to achieve fuller, more accurate squat stances to strengthen and enhance that position? Note that you should think about getting a comprehensive assessment from a physical therapist who specializes in hip impingement if you are experiencing hip pain.
3. Point of Balance
Many athletes feel extremely forward in their squat stance, especially those who are new to the exercise:
When an athlete tries to go into an overhead squat or snatch, things usually become worse. Consequently, the shoulder is most frequently the injured structure:
The issue won’t be resolved by mobility exercises with a dowel, but weightlifting shoes could Your weight is shifted forward onto your toes when wearing a weightlifting shoe. This allows you to keep back on your heels (you know, the cue your coach is always yelling at you!), while you bend your hips back and begin your fall into the squat. Neurologically speaking, your brain decides that this is safe and releases the hip flexors and front of the ankle joint, which are frequently used to pull someone forward. It is easier to maintain your trunk upward and, ideally, prevents the back from rounding at the bottom when you can sit your weight back and really hinge at the hips. If you are able to maintain an erect trunk in the face of a weight in front of you or with the assistance of a doorjam or rig, then you probably have a motor patterning deficiency that may be remedied with practice. Once again, a great item to add in order to obtain the perfect practice is the suitable shoe that can support the ideal stance.
4. They are made for the sport you play:
A lifting shoe’s materials are just as crucial as its elevated heel. While dancers use pointe shoes, ballet slippers, character heels, or other shoes specifically made for their style of dancing, runners wear running shoes. A solid, sturdy surface is necessary for pushing off from and landing on while lifting weights. A weightlifting shoe’s basis is composed of thermoplastic polyurethane or wood. The forces are able to disperse uniformly across the sole because to this substance and the shoe’s design. Take note of how unsteady you may feel when performing overhead jerks while wearing running shoes. Because of its built-in cushion, those running shoes are designed to cushion every stride you take. This works well for jogging but not for lifting weights. You need a shoe that will let you employ all the force your body creates to help you move weight, not just absorb it. You can move more weight if you can exert greater force. (However, take notice that I do not advise doing box jumps or jogging with weight lifting shoes because they cannot provide shock absorption during these exercises.)
A weightlifting shoe is a tool, not a crutch. When used correctly, it can assist you in achieving the ideal squat position and can develop your muscles and nervous system while in this position. You’ll get more proficient at squatting. You’ll get additional strength, mobility, and lifting capacity. You won’t have to focus as much on posture when you enter your squat since your motor patterns will become more efficient. This will grow more and more organic over time. Additionally, you can frequently start to squat without weight lifting shoes and get into a lot superior position after using them for several months or years. This skill becomes essential for WODs like “Nancy,” which call for sprinting and an overhead squat.