CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 02-25-2005, 04:06 PM   #1
Paul Theodorescu
Member Paul Theodorescu is offline
 
Profile:
Join Date: Jun 2005
Location: Quebec  Quebec
Posts: 685
I was playing pool today I decided to notice how people crouch down (to get the balls). Well, without fail every single person keeps a perfectly straight back and sits back on their calves...and raises the heels.

Is raising the heels a bad thing since it seems to come so naturally to everyone (especially when performing a manipulation in front of the body)? It definitely feels a lot stronger and more comfortable than staying on the heels.

Just curious what the thoughts are on this. Maybe each has its merits.
  Reply With Quote
Old 02-25-2005, 04:32 PM   #2
Beth Moscov
Member Beth Moscov is offline
 
Profile:
Join Date: May 2007
Location: Boulder Creek  CA
Posts: 1,269
lifting up the heels reflects a lack of flexibility in the calves. That is why it might feel stronger and more comfortable. Ini parts of the world where people don't sit, they squat, you might not see the same thing.
  Reply With Quote
Old 02-25-2005, 04:47 PM   #3
Paul Theodorescu
Member Paul Theodorescu is offline
 
Profile:
Join Date: Jun 2005
Location: Quebec  Quebec
Posts: 685
How can I tell if flexibility is the issue? I've been stretching for a few years now and I think I'm pretty flexible for a male. I can sit down rock bottom with a straight back. Let's say I have to grab a book from a bottom bookshelf...my instinct isn't to sit back on the heels; it's to do something like a hindu squat.
  Reply With Quote
Old 02-25-2005, 04:53 PM   #4
Lincoln Brigham
Member Lincoln Brigham is offline
 
Lincoln Brigham's Avatar
 
Profile:
Join Date: May 2003
Location: Kirkland  WA
Posts: 3,987
Beth:
Yes and no. Most people have the calf flexibility to do a full butt-to-ground squat but lack the hip flexibility by a mile. When one joint lacks flexibility, another has to make up for it. So they raise their heels. By raising the heels the knees come forward and the hip angle becomes less acute.


http://www.crossfit.com/discus/messages/22/7903.jpg
Here's a picture of Chad Vaughn, on his way to winning the Pan Ams with a snatch of 145 kilos (320 lbs.) Note the depth of the squat. It's way down there. Note the angle of the ankle. Nothing to it, right? He could be wearing ski boots and still get down there. Now look at the hip angle. Mere mortals do not have that kind of hip flexibility.

http://www.crossfit.com/discus/messages/22/7904.jpg
Now look at this guy. Similar depth. Similar angle at the ankle. Radically different hip angle, closer to 90 degrees than 45 degree. How did he get down there? He raised his heels and thrust his knees forward, WAY over his toes.
  Reply With Quote
Old 02-25-2005, 04:56 PM   #5
Paul Theodorescu
Member Paul Theodorescu is offline
 
Profile:
Join Date: Jun 2005
Location: Quebec  Quebec
Posts: 685
The second guy is what I'm referring to. Is it an unsafe position?
  Reply With Quote
Old 02-25-2005, 05:12 PM   #6
Pat Janes
Departed Pat Janes is offline
 
Profile:
Join Date: Jan 1970
 
Posts: 709
I don't know if it is "unsafe", but for me, it is way more uncomfortable.

I can sit for hours in a full butt to ankles squat, with my heels flat on the ground. But raising my ankles off the ground puts way too much strain on my old knees...
  Reply With Quote
Old 02-25-2005, 05:20 PM   #7
Lincoln Brigham
Member Lincoln Brigham is offline
 
Lincoln Brigham's Avatar
 
Profile:
Join Date: May 2003
Location: Kirkland  WA
Posts: 3,987
Maybe the second guy is why uninformed Western doctors say that deep squats are bad for the knees. But in Asia, squatting flat footed is the norm.
http://www.crossfit.com/discus/messages/22/7907.jpg
  Reply With Quote
Old 02-25-2005, 06:07 PM   #8
Seth Drown
Member Seth Drown is offline
 
Profile:
Join Date: Oct 2007
Location: Jackson  TN
Posts: 53
Lincoln, those pics are very helpful. I think this is my biggest limitation when it comes to progressing in the OH squat and squat snatch. I've been doing joint mobility movements, stretches, and several sets of OH squats with a 45# bar every day to try and improve my flexibility. Are there any specific exercises you recommend to improve hip mobility/flexibility?
  Reply With Quote
Old 02-25-2005, 09:49 PM   #9
Eric Moffit
Member Eric Moffit is offline
 
Profile:
Join Date: Dec 2004
Location: San Diego  CA
Posts: 379
i would also like to know some exercises to work on hip flexibility. any help is appreciated.
  Reply With Quote
Old 02-25-2005, 09:59 PM   #10
Beth Moscov
Member Beth Moscov is offline
 
Profile:
Join Date: May 2007
Location: Boulder Creek  CA
Posts: 1,269
I use the yoga posture called pigeon pose. I also simply work squats and hold the low position - not so low that I am slouching but below parallel.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
OHS Form Ian Carver Exercises 3 03-28-2006 11:14 PM
Squat form Jim Lark Exercises 18 02-01-2006 04:56 AM
DL Form Dan Freda Exercises 8 08-21-2005 06:41 PM
L-sit form Christian Saffel Exercises 2 10-28-2004 08:25 AM
DL Form Will Levine Exercises 9 05-03-2004 10:21 AM


All times are GMT -7. The time now is 07:34 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.