Comparing the kinematics of back squats performed with different heel elevations

Abstract

Purpose. Back squat (BS) is a popular exercise owing to its capacity to develop lower limb strength. During BS, trunk incli nation and knee range of motion (roM) are relevant aspects of a proper technique, and these movement kinematics parameters can be positively altered with official weightlifting shoes lifting the heel 13 mm above the ground. Wedges are a lowcost alternative to lifting the heel to different heights, but movement kinematics adaptations with higher elevations, above 25 mm, are not well described in the literature. thus, we compared the effect of different heights of heel wedges on BS kinematics. Methods. Fifteen experienced recreational weightlifters (22 ± 5.4 years; 83 ± 11 kg; 179 ± 6 cm; 5 ± 2.1 years of BS experience) were conveniently selected. three randomized conditions were applied: barefoot (B), 25mm (W25), and 50mm wedges (W50). BS movement was assessed by kinematic analysis with an optoelectronic camera system. Results. After ANOVA, the posthoc indicated significant roM differences in reducing trunk (F = 27.27; p < 0.01) and increasing knee (F = 16.87; p < 0.01) flexions between conditions. Posthoc analysis verified decreasing trunk inclination (B > W25 > W50; p < 0.05) and increasing knee (B < W25 < W50; p < 0.05) roM with increasing wedge height. Conclusions. Higher wedges allowed positive adaptations by promoting a more upright trunk position and greater BS depth. Using a heel wedge can be a lowcost and viable strategy to optimize BS technique in a variety of training settings and contexts.

Effect of Heel Lift Insoles on Lower Extremity Muscle Activation and Joint Work during Barbell Squats

“…Although it is widely believed that elevating the heel during the barbell squat might result in a more upright trunk to prevent back injury, the current findings suggest that heel height only has little effect on hip flexion angle [ 20 , 23 , 24 , 58 ] and no statistically significant effect on hip and lower back muscle activation was found [ 58 ]. Notably, although raising the heel had little effect on the hip flexion angle during the barbell squat, the tilt angle of the trunk decreased with heel elevation in the study by Monteiro et al [ 17 ]. This may result in a biomechanical transfer from the hip joint to the knee joint, contributing to the increased knee moment.…”

“…In this study, participants were all wearing uniform footwear to control these factors and received instruction from the same coach not associated with the study. In a recent study [ 17 ], Monteiro et al observed that the ROM of the knee joint increased with heel elevation during the barbell squat. Still, the difference in knee mobility was only statistically significant when the heel was elevated by 5 cm.…”

“…The barbell squat is one of the most effective exercises for building lower extremity strength [ 1 , 2 , 3 , 4 , 5 , 6 , 7 , 8 , 9 , 10 , 11 , 12 , 13 , 14 , 15 ] and is widely used for strength training and rehabilitation. During barbell squat training or competition, athletes often wear a type of heel lift shoe or use other means to elevate the heel, which is thought to improve the range of motion (ROM) of the lower extremity joints and improve stability of movement during the deep squat [ 16 , 17 , 18 , 19 , 20 , 21 ]. However, there is still controversy about whether raising the heel will affect the barbell squat movement.…”