I have a little problem when I perform squats. If I go parallel to the floor or lower, my heels come up. I read somewhere that this can cause lower back problems. Is it a flexibility issue??? form??? Could someone please give me some suggestions on how to fix this problem? Thanks Mike

This is almost always caused by a lack of flexibility in the calves, soleus, and achilles tendon. Tightness in these muscles will restrict movement in the ankle joint, which is necessary to maintain your center of gravity over your base of support (feet). When you squat, you have to keep your shoulders even with or ahead of your base of support in order to maintain your balance. As you descend, your ankles dorsiflex (the angle closes), in effect displacing your body forward and keeping your shoulders even with your feet. However, if your ankles stop dorsiflexing, there are only two ways to keep your shoulders even with your feet: a) you can bend forward at the trunk, which is dangerous; or, b) you can lift your heels of the ground, displacing your body forward. Lifting your heels isn't bad for your back (it actually allows you to keep your back more straight and more vertrical), but it does cause a compensatory closing of the knee joint (you'll notice your quads working harder). So, you need to increase the flexibility of your calves, and especially your soleus and achilles tendoin. In the meantime, you may be able to achieve a better squat by loosening these muscles with PNF (proprioceptive neuromuscular facilitation) stretching method: 1) stretch the muscle to it's maximum length 2) WITHOUT CAUSING ANY JOINT MOVEMENT, contract the stretched muscle for 6-10 seconds 3) relax the muscle. as you relax, the muscle should loosen significantly, allowing you to move farther into the stretch 4) hold the new stretch position for 30 seconds. Do a quick search on "PNF stretching" or "contract-relax stretching" to yeild more detailed instructions. If you do this before squatting, you should be able to descend further before your heels come off the ground.

Thanks for the info, Brian. I'll try some stretching and hopefully my squat will improve. Mike

Just an FYI...not saying this will help you, but someone out there may be able to use this tip. I used to be a powerlifter (I'm a girl) and I hurt my back on my job in college. I have low back pain, and can't get the lifts I used to. (I plan to be able to soon, though) I have been using the ball (You know the ones you see all over the gym in the girly sections) and it actually helps me get heavier lifts without stressing my back. You put the ball in the small of your back and lean against the wall. The ball keeps you from putting your knees over your ankles, giving you good form, and you just squat as normal. It's awesome, I have seen great gains in strength since starting to do this.

Try sitting back more before your decent, like your going to sit in a chair that's just out of reach. It should help you stay back on your heels a little more.

good luck! Nothing like squatting to improve your leg strength!

the other BrianG

Proper bar placement across the shoulders is foundational to proper squatting form. The bar should sit below your traps but on top of your rear-deltoids. Powerlifters call this the squatter's notch. It keeps the bar on the top end of the thoracic section of the spine instead of on top of it around C-7/T-1 like most body building magazines recommend.

Furthermore, your heels should be at least as far apart as the width of your shoulders. If your feet are too close together, you'll be putting more sheer on your knees. Stand with your weight on your heels, arch your lower back and spread your chest wide. Sit back as you descend, keep your chin up, and your back arched and tight. When you feel your body tell you to ascend, do so. Don't try to squat too low. Work on your form using a mirror and no weight. Take adding the weight on the bar slowly until you automatized your squat form.

Read powerlifting and strength training literature for form and technique tips. Body building magazines are full of drug enhanced people who are paid to sell magazines and supplements. Your health and wellbeing has no gain for them.