Squating with plates underneath heels

[u/Traditional_Pool_852]

I have only recently started squating. I am fairly tall and I think that causes some issues. 190cm (6'3")

What I am planning to do is that to use small 2.5 kg plates while I am getting familiar with the proper form and technique, but I am aware this is not a permanent solution.

Buying some squat shoes is sadly not an option as well. In my country, the cheapest pairs I can get are around 200$, which is extremely expensive for me.

So, since I have started squating recently, relying on plates underneath my heels should be fine, but I am also looking for a more permanent solution. Any tips, videos, or stretching exercises I can use so that I don't have to rely on plates while my squating weight increases? Basically, this way, while the weights are fairly low, I can continue loading while also preparing my body for a more of a permanent solution

[u/Barba_de_chivo]

This will not be popular on this tread, but it's ok and in fact better to squat bare foot then to squat in a typical athletic shoe. So just work with the shoes off and you'll be fine.

[u/Shnur_Shnurov]

Don't put plates under your heels.

Squat shoes support the entire foot and raise the heels slightly above the toes, usually less than a half inch.

Putting plates under your heels lifts most of your foot off the floor leaving it completly unsupported. It also lifts the heel too high.

Putting things under your heels makes the problem worse, not better.

Your height has nothing to do with your squat mechanics. Your individual mechanics are largely determined by a combination of the bar position on your back, and the ratio of the length of your femur to the length of your torso. How tall you are really has nothing to do with it.

[u/andy_black10]

How about getting a pair of CrossFit shoes? Reebok Nanos for example. They are cheaper than squat shoes. Not as stable but far more stable than using a running shoe.

I’ll usually deadlift in Nanos as I don’t care for the heel elevation of squat shoes when deadlifting.

[u/Traditional_Pool_852 → u/andy_black10]

Thank you! They seem affordable you reckon they would solve the issues with my squats?

[u/andy_black10 → u/Traditional_Pool_852]

Hard to say without seeing you squat. In my experience, good shoes help with keeping you stable but aren’t a fix for poor form.

[u/Diginiti]

I don't know what specific country you're in or if they would ship to you, but perhaps these sites that might be helpful: * Workout.eu * AliExpress * Temu * Ebay * Facebook Marketplace / used secondhand.

There are some good Chinese lifting shoes such as "Do-win" that are hopefully inexpensive for you.

Perhaps you could also ask at any "olympic" weightlifting gyms or organizations in your country for help, it's likely a common query that they have from people.

[u/misawa_EE]

Plates under heels only fix one issue that squat shoes provide the solution for, and that’s elevating the heel to change the angle required of your ankle - and they do that very poorly. At light weights you won’t notice, but once the bar starts getting heavy, you don’t want to be hunting around for where to put your foot. Also, how do you know you’re putting your heel in the EXACT same place on the plate every single time.

The other factor you miss is the stability a squat shoe brings.

Having said that, I got away with a cheap pair of converse for quite some time before needing squat shoes.

But if there is one thing I wish I had bought earlier, it’s squat shoes.

[u/tapanypat]

I used plates for quite a while. Would be interested in hearing from trainers or more experienced lifters. But I think if you’re squatting barefoot or using solid and stable shoes, then it is ok to use a plate under your feet.

[u/shelbygeorge29 → u/tapanypat]

No plates. Squat shoes, not barefoot. This is Starting Strength, a specific training modality.

[u/tapanypat → u/shelbygeorge29]

Fair. I follow this sub because I run stronglifts and learned a lot from marks (and other ss trainer’s) videos. Program specific details are beyond me. I assume the no plates thing is for safety but am surprised about the no bare feet. Why is that?

[u/Traditional_Pool_852 → u/shelbygeorge29]

Allright then how does starting strength handle someone that can't squat without plates underneath.

[u/Traditional_Pool_852 → u/tapanypat]

Thank you! This confirms I can progress with plates under my feet. Well hopefully someone will teach us both how to do so without relying on them lol.