It’s appropriate that we start this series on squatting by addressing the foot. So, we’ll be working from the ground up.
Rather “sitting on your heels’ when setting up for the squat, you should aim to evenly distribute your weigh ton your heels AND balls of your feet. The heel and ball of your foot, known technically as the calcanceus and metatarsal heads, respectively, are not only the site of muscle attachment – they are also weight-bearing surfaces.
There has been show to be a 50/50 distribution of weight between these two surfaces when standing normally. As we drop down into the squat, we’ll have the tendency to either put more weight on the front of the foot or more weight on the back. Most people shift forward. This could be indicative of having a weak gluteus maximus of hip stabilizers. Another reason, which we’ll address in another article is we lean forward due to the inability to properly position the lumbar spine during the squat.
Less commonly, people shift back on their heels. I do this and it is’ often a result of having dominant glutes or having an underlying knee injury.
As your unload the bar (weighted or unweighted), be sure to have your weight evenly distributed between the heel (calcaneus) and the bal l of the foot (metatarsal heads).
Until next time, squat often, squat heavy, and squat deep.