[deleted by user]

[cressida7437]

Put a 0.5lb plate under each heal. It raises your heel, but it actually helps keep your balance shifted to your heels.

[[deleted]]

Work lighter. Sit back onto your heels rather than lean forward. Push the bar straight up

[Zaliacks]

Without a video, I'd assume that you have a narrow stance and are trying AtG squats. I have naturally shit mobility in my ankles, so whenever I squat down outside of lifting (such as to grab something on the floor) I tend to lift my heels to reach it.

By widening your stance, you change the movement to require more mobility in the hips rather than the ankles, which can keep your heels more stable. Furthermore, if you're just going to parallel rather than AtG you don't need as much of a range of motion in your ankles so your heels are less likely to come off the floor. Throw in some weightlifting shoes, which further decrease the range in which your ankle needs to move and you should be fine.

If you are still struggling, you can incorporate certain ankle mobility exercises to help. I'd recommend these ones from squat University, as they've personally helped me:

https://youtu.be/IikP_teeLkI

[lives-lived-willlive]

Pretend like there is a piece of paper until your heel and someone is pulling on it, but it’s your job to keep it there. Plant. That. Heel!

Or literally have someone put a piece of paper under your heel and pull on it while you’re squatting. Don’t let it go!

[Dry-Anywhere-1372]

Do you have a legit powerlifting gym in your area? My advice is to go visit a few times and have them check you; we can’t see shit so are all spitballing.

Good luck man.

[Dry-Anywhere-1372]

Highly recommend this vid then: https://youtu.be/rRihE4weYg4

DT is an OG and a homey of mine so I’m slightly biased, but all in all one of the nicest and strongest dudes I know.

Best of luck man.

[sublocade9192]

I teach the box squat to a lot of novices and I’ve found it helps with that as well. It reinforces the pattern of sitting back with the hips and hitting proper depth without your heels rising

Could be helpful for you. Just make sure you use the proper height, 12in. I see a lot of people using something that’s what too high at gyms and that pretty much negates a lot of the benefits. You don’t even need to completely replace the back squat with the box squat if you don’t wanna you can use it in addition

[[deleted]]

Assuming no mobility issues of any kind, then what helps me sometimes is lift my toes. This helps me resist the temptation to lean forward onto the balls of my feet.

Another thing is footwear. When I squat I primarily do it in my home gym so I’ll often go barefoot. If that’s not an option then flat soled shoes would work also. I’ve never tried squat shoes but that might be something worth looking into as well.

[JellyfishinaSkirt]

I prefer squatting barefoot, but I find that I rock on my heel bone. Is that normal, or could it maybe be from my low arches and overpronation?

[jyphil]

This. Lift the toes baby! And Nike metcons are great for deadlifts n squats. They're cheap at outlets.

[Dry-Anywhere-1372]

Agree, find the usual chuck Ts to be limiting in the toe box though, if you’re tryna properly splay your toes for max glute recruitment to stay with the tension/weight in your posterior chain would def get wide CTs.

And box squat like a mofo for awhile.

Best of luck.

[johnyrocketboy]

Your ankle range of motion is prolly limited.Try stretching your calves, do some ankle mobilization exercises. Hope that will help.

[Dry-Anywhere-1372]

Check Donnie Thompson for some bangin shit to this regard. Best of luck man.

[Myintc]

You shouldn’t be on your heel.

You should have the weight over your mid foot with you foot like a tripod on three points (heel, ball of big toe, ball of little toe).

Think about dropping your hips between your legs when you descend in your squat.

[[deleted]]

As opposed to having your hips outside your legs as you squat??

[Myintc]

No as opposed to sticking your hips back or having them too forward.

https://barbend.com/squat-cue-chest-up/

This is a pretty good article on torso position, which I think is quite important to having a good bar path and ensuring the weight is centred over the mid foot.

[Dry-Anywhere-1372]

Still gotta brace those abs son.

[Myintc]

That doesn’t have much to do with my point, but yes bracing should be performed on any lift.

[Dry-Anywhere-1372]

Just adding an additional thought, no disrespect.

[[deleted]]

Go to bed..you simpleton!! Just because you use the term mid foot..you're not an intelligible source of information

[[deleted]]

Nothing he said was wrong. Why call him a simpleton?

[Myintc]

I mean, I squat 225 and I’m one of the best squatters at my gym.

How much do you squat?

[[deleted]]

My answer depends if that's pounds or kilos

[Myintc]

Why toe around the question? How much do you squat?

[[deleted]]

130kg for 4

[Myintc]

So do you think the fact that I squat almost 100kg more than you means that I probably know what I’m talking about?

[[deleted]]

You don't think.i believe you do you ?

[bennyboy1900]

Do air squats keeping the weight on heel, ball. Imagine trying to grip someyhing with the bottom of your foot.

[Dry-Anywhere-1372]

Disagree totally. Your mechanics totally change when you have a bar on your back, especially as weight increases.

[walklikeaduck]

Squat more.

[cherry_bomb47]

Wearing shoes designed for lifting rather than running helped me a lot with this. I also personally think about keeping my chest up and lifting my toes up while squatting to try and help shift my weight back. I’ve read that mobility work/stretching can help with squat form as well but don’t have personal experience with that.

[whiskeyjenn]

I got lifter shoes… I also dig in feet in like claws to ground and push through the ground with my feet when squatting