If you watching this video looking for a great shoe, check out my review of the Avancus Apex Power shoe here: kzread.info/dash/bejne/dWecpreGo6TLhtI.html

These videos keep getting better. And the information is so valuable. Thank you!

This is such a great video, with much more to it than just flat shoe vs shoe with heel. Absolute gold

In the lowbar squat you are actually increasing the relative moment arm on the hip joint compared to the high bar squat, and decreasing the moment arm on the knee. This is why most people can squat more lowbar, because the hips are capable of handling that moment arm better, because there is a lot more muscle mass and tissue back there as opposed to that of the knee. There is a bigger moment arm on the hips and back segment, but this is a good thing. We use this to our advantage.

@BrazosValleyStrength

2 жыл бұрын

I guess my point was really at a similar angle the moment is decreased. You are correct and I didn't word it as well as I could have. So basically as the quads reach their full capacity, causing the hips to shift back, that moment will be lower in the low bar than it would in the high bar as the quads begin to fail.

@Leader

2 жыл бұрын

@@BrazosValleyStrength Good man. I agree with the larger point being made. Still a good analysis.

Great video, definitely the most informative on this subject that I've seen

Some further things to consider: - by creating more forward knee travel, heels (usually) shift load off the posterior chain onto the quads. This can be useful for people who already have a lot of posterior chain fatigue elsewhere in their week-to-week training, such as people who pull conventional 2x per week - more quad dominant forms of squat (using heels, high bar/ssb/front squats) are useful bodybuilding tools for hypertrophy while still being somewhat specific for a low bar comp squatter. Quads are in most cases the limiting factor in being able to squat more weight, even for low bar squatters, so it can never hurt to develop them further - there are some people who have a combination of bad squat leverages + structurally poor ankle mobility who won't be capable of hitting powerlifting depth in flat shoes (without some kind of back rounding).

Great timing...I squatted in flats for the first time in 2 years the other day because I was too lazy to change shoes mid workout. Turns out it felt REALLY good so I wore flats again the next week and hit a rep PR all while it felt amazing. Felt so much more stable, rooted and balanced. I always seem to be pitched forward in my squat and with the flats I felt much more in control throughout the movement! Jury is still out I suppose but for now I am a fan of the flats!

super informative yet engaging video, general great insight, understand the topic alot more and you're sick at making videos bro!

Also, may have been on good terms or bittersweet moments but I actually like that you're on your own channel now and you can do whatever you want.

Great video David. The balance aspect is rarely brought up. I've been struggling trying to get comfortable with heels for a long time now, maybe it's time to go back to flats. Heels always make me pitch forward and I never understood why.

God David's content storm is so great

Good talk, brother!

As someone who has tried both, I've got a story that some may relate to. At my first ever powerlifting meet (I will be talking powerlifting here) I got redlighted for depth on my final attempt and didn't much enjoy my depth anyways. I tried buying shoes, but the elevated heel and my hip mechanics meant I always felt like I was going to pitch forward. Fortunately, my previous times with crossfit and running helped seal the deal. Turned out, my ankle mobility was more than fine. It was actually pretty dang good! My problem was a training and technique failure. I had been squatting too high for basically the entire time beforehand, so my knee/quad extension out of the hole completely sucked. So I started dunking squats ATG, sucked a lot at first but in terms of mobility it was a big nothingburger, it was getting my quads and hips used to the lower position that was causing me grief. After a few months of dunking accessory sets ATG and generally going deeper with working sets, even my highest squats are well below parallel. Doing it all in converse, too!

@miz528aaaaaaa

24 күн бұрын

Nice job same as me flats feel so much better!!!

Coming back to this video because I tried flats again on my squat backdowns on sunday and it felt better lmao

Good video! I've tried both heel and flat shoes and I found heels are just more comfortable for me when squatting and I can hit depth easier/my hips and knees are happy.

@SergioeduardoArevalo-hm8ej

Ай бұрын

What shoes do u have bro ?

I like your stuff man.

I switched back to heels about a month ago when I watched Steve DeNovi's squat videos. I think if you were to sit down and talk about it you would agree on a lot of things but he does frame things in a heel centric forward type of squat. I think heels help me hit depth because it increases the effective tibia length and for someone like me who has long femurs but also can't really use a wide stance effectively, this is pretty much required to hit depth. When I switched back to heels I did find that I shifted forward in the hole but this was a pretty easy fix by putting more foot pressure onto my heels and letting myself lean forward while driving my knees forward (a concept Steve talked about a lot in his squat videos). I hope that made sense but that's the best way I can explain why I prefer heels.

@BrazosValleyStrength

Жыл бұрын

I coach lots of people who are better in heels. Some people are just better in them. But it’s still a center of mass thing. My main points in this video are just that people throw the heels on trying to solve problems in the wrong ways. But heels do help plenty of people. I just bias towards flats for most people.

@comically_large_chungus

Жыл бұрын

@@BrazosValleyStrength yes absolutely. Just throwing on heels when not even knowing what the problem is won't really do anything good but I honestly am biased towards heels just based on my own experience, however limited that is lol. Steve's whole thing with his videos was that he hates the whole hips back stuff so he cues a very forward type of squat and this is what I feel has been the best for my squat. Overall it should equate to the load being distributed appropriately for your own leverages if you apply his advice the way he says it. Moral of the story is just do what works.

Fantastic video David, i wish it was easier to get my hands on a pair of Power lite mids here in Europe, I watched your flat shoes comparison video a while back and nothing seems to compare to those.

@ethanbrooks6809

2 жыл бұрын

Jordans 1s are a great alternative, I prefer them for squats but not deadlifts

@argpolarbear3579

2 жыл бұрын

For me wrestling shoes(or boxing shoes) also work well

I'm just trying to decide if I should switch back to shoes from barefoot for the sake of my back - or if it'll even make a difference. I've been dealing with back tightness that's messing with my depth since last August and it's driving me insane

A bit more of a niche question, would you say flats/heels plays a role in someone with medium length torso/femurs but short tibias? (Me) I squat in flats now but my the angle of my tibias are relatively vertical from the side, and my hips are pretty far back in the hole, despite having a more "idealish" body type for squats. (Shorter legs). I thought my quads might be weak but no matter what I think this is just a matter of my body wanting to squat this way.

@mactish4439

2 жыл бұрын

Because your tibias are shorter, they'll just appear more vertical than a normal squatter. If you need to push your dorsiflexion for added RoM in order to get into the hole (because you want to be more upright), then sure. But given your leverages and your preferred squat stance, you'd be much better off in flats

I have the adi powers, I love it.

I prefer heels because it stops the back of my foot from coming up

@itshudson_smith

4 ай бұрын

Lean forward/hinge more; if you’re lifting with Jordan’s or something like I do than the heel of the shoe will always come up a bit, but should not be a lot

@RandyNguyen-lx8rm

20 күн бұрын

could be worth it to do ankle mobility work

Another great video full of solid info. I noticed you switched out the carpet on your platform, where do you generally go to buy carpet?

@BrazosValleyStrength

2 жыл бұрын

This one was Lowe's. I was aiming to get the same carpet as I had before from Home Depot, but lucked out and they were closed. This one looks a lot better. But any heavy loop carpet is what you are going for. Just got lucky with the look.

@bloooJ

2 жыл бұрын

@@BrazosValleyStrength how do you attach the carpet to the stall mat? carpet tape?

@BrazosValleyStrength

2 жыл бұрын

Nails

I’ve been dealing with hip impingement lately. I’m working on mobility and strengthening on the side, but would you recommend I squat in flat or heel?

@BrazosValleyStrength

2 жыл бұрын

Whatever feels better

I use bowling shoes works great

Hey I'm a very short lifter short femurs 5'5. I do raised my heels sometimes when squatting I pooped my back really bad. I will work on ankle but do you think squat shoes would be better suited for me? Great video

What other sites can you find the reebok flats on? It's sold out on their site

@BrazosValleyStrength

2 жыл бұрын

Reebok has been restocking them pretty often actually. I'm surprised they are currently sold out completely. I would keep checking as it does seem that there is some effort from their end to produce them more regularly.

I have a physical bone issue that prevents me from going knee over toes. I just found that if I put my heals on a small dumbbell, I could get parallel. I physically can't get there without a mechanical aid.

@BrazosValleyStrength

Жыл бұрын

I don’t think any video can account for abnormalities between individuals so I’m speaking broadly about concepts. But I’m glad you found a workaround.

Novel take on a classic topic

Dave would you say you see a higher incidence of quad or knee injuries with people wearing heeled shoes?

@BrazosValleyStrength

2 жыл бұрын

No I don't think I feel that way.

@jaghall47

Жыл бұрын

My knees were screaming at me until I switched back to flats. Best decision of my life

2:03 quack

the flat shoe youre holding at 2:50 what are they?

@drinkinouttacups2665

Жыл бұрын

One of the reebok crossfit lite trs not sure which model

i came for a quick answer, saw 32 mins video and left inmediately lol

@BrazosValleyStrength

Жыл бұрын

If you wanted a “quick answer” on this subject but weren’t willing to understand why, how does that benefit you in the long run?

*Highbar looks cooler*

@BrazosValleyStrength

Жыл бұрын

Ok

Converse Chuck Taylor all star shoes 👟 for me are the best for squats and deadlifts 💪🏻😎

Vans~~

@BrazosValleyStrength

11 ай бұрын

You should probably try juuuust a little for a better shoe.

@Bangtang_Aje

11 ай бұрын

@@BrazosValleyStrength I just ordered Adidas Adipower 3 for lifting. I am not a power lifter. I just do moderate weight lifting for my core and lower body. Vans is good for things like lunges but not stable for squat.

@BrazosValleyStrength

11 ай бұрын

@Bangtang_Aje I’m confused as to why you recommend them then on a powerlifting specific channel?

@Bangtang_Aje

11 ай бұрын

@BrazosValleyStrength lol I was just being sarcastic lol. I thought you would get it.

@BrazosValleyStrength

11 ай бұрын

Unfortunately a great many people really think shoes like vans are the best so it’s hard to know.

i feel like low bar has too many risks for the shoulders. you don't want to have a poverty bench and overhead press to squat a little more. Also the high bar squat I feel builds more core and conventional deadlift strength due to the increased tspine and core strength.

@BrazosValleyStrength

Жыл бұрын

Why do almost all lifters with the best totals squat low bar then?

@nastynate4481

Жыл бұрын

@@BrazosValleyStrength I think you would need to categorize big pressers. So a good question to ask is what percent of 600lb+ bench pressers squat with the bar in a higher position.

@BrazosValleyStrength

Жыл бұрын

How many 600lb benchers exist in the first place? No. This is a bad argument. You are talking about the smallest percentage of people and I’m talking about 99.9% of people.

@hueyyang10

Жыл бұрын

Risk? So you are saying because of the position of the low bar squat its a detriment to your bench press? Proof to back this up or is this just your experience and general opinion? If you can't get your shoulders in a strong safe position in a low bar then you have underlying issues in your mobility. Either you are ignorant to this or already know this and choose to shift the blame onto a bad excuse to not low bar.