Weightlifting squat: barefoot or shoes?

Brian A. Rothbart · Apr 26, 2021

The goal of any weight lifter is to function with linear mechanics. Torsional mechanics leads to overuse injuries and dramatically decreases performance.
The major cause of torsional mechanics is gravity drive pronation. Isolate the etiology of gravity drive pronation and attenuate/eliminate it, will (1) decrease the propensity of overuse injuries and (2) dramatically increase performance.
Comments?

scotfoot · Apr 26, 2021

So foot muscle strengthening then . I may be as guilty of spamming as you .

Brian A. Rothbart · Apr 27, 2021

Just an interesting anecdotal incident at Gold's Gym in St Petersburg Florida some years ago:

I was presenting a workshop for some 30 aspiring weight lifters at the Gym, discussing the concept of linear vs torsional mechanics: how torsional mechanics compromised performance

One weight lifter volunteered to be a test case:

His best ever squat lift was 500 lbs.

He proceeded to squat lift 485 lbs.

Upon examination I diagnosed the PreClinical Clubfoot Deformity and concomitant gravity drive pronation (he functioned in extreme gravity drive pronation).

I placed the appropriate Proprioceptive Insole inside his (new) shoes

He proceeded to squat lift 540 lbs

Removed the Proprioceptive Insoles, his squat lift fell to 485 lbs

This test was then repeated with 7 other lifters with the same results: decreasing the torsional mechanics resulting in increasing their lb performance.

Not definitive but certainly compelling.

scotfoot · Apr 27, 2021

So one size fits all ?

NewsBot · May 4, 2021

Effect of footwear on the biomechanics of loaded back squats to volitional exhaustion in skilled lifters.
Brice, SM, Doma, K, and Spratford, W.
J Strength Cond Res XX(X): 000-000, 2021

This study examined whether footwear influences the movement dynamics of barbell back squats to volitional exhaustion in experienced lifters. Eleven men (1 repetition maximum [1RM] = 138 ± 19 kg; 1RM % body mass = 168 ± 18%) performed 3 sets (5-12 ± 4 repetitions per set) of loaded barbell back squats to volitional exhaustion using raised-heel and flat-heel footwear. Barbell motion as well as moments, angles, angular velocity, and power in the sagittal plane at the ankle, knee, hip, and lumbopelvis were examined during the second repetition of the first set (Tsecond) and the final repetition of the third set (Tfinal). There were significant reductions (p < 0.05) in lower-limb concentric angular velocity and power output for both footwear conditions. For the raised-heel condition at Tfinal, hip and knee concentric angular velocities were significantly slower (p < 0.05), and knee concentric power output was significantly less (p < 0.05) compared with the flat-heel condition. A reduction in barbell velocity was not observed for the raised-heel condition despite there being reduction in hip and knee angular velocities. Furthermore, no differences were identified in lower-limb joint moments or any of the biomechanical characteristics of the lumbopelvis between the footwear conditions. The findings of this study suggest that neither type of footwear reduced joint loading or improved joint range-of-motion.
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NewsBot · Jul 25, 2022

Effect of Heel Lift Insoles on Lower Extremity Muscle Activation and Joint Work during Barbell Squats
Zhenghui Lu et al
Bioengineering (Basel). 2022 Jul 8;9(7):301

The effect of heel elevation on the barbell squat remains controversial, and further exploration of muscle activity might help find additional evidence. Therefore, 20 healthy adult participants (10 males and 10 females) were recruited for this study to analyze the effects of heel height on lower extremity kinematics, kinetics, and muscle activity using the OpenSim individualized musculoskeletal model. One-way repeated measures ANOVA was used for statistical analysis. The results showed that when the heel was raised, the participant's ankle dorsiflexion angle significantly decreased, and the percentage of ankle work was increased (p < 0.05). In addition, there was a significant increase in activation of the vastus lateralis, biceps femoris, and gastrocnemius muscles and a decrease in muscle activation of the anterior tibialis muscle (p < 0.05). An increase in knee moments and work done and a reduction in hip work were observed in male subjects (p < 0.05). In conclusion, heel raises affect lower extremity kinematics and kinetics during the barbell squat and alter the distribution of muscle activation and biomechanical loading of the joints in the lower extremity of participants to some extent, and there were gender differences in the results.
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NewsBot · Aug 29, 2022

Effect of rearfoot valgus on biomechanics during barbell squatting: A study based on OpenSim musculoskeletal modeling
Zhenghui Lu et al
Front Neurorobot. 2022 Aug 9

Background: Barbell squats are commonly used in daily training and rehabilitation. Injuries are not common when the posture is standard, but the wrong posture can lead to injuries. Rearfoot valgus is a common foot abnormality that may increase the risk of injury during sports. The purpose of this study was to compare the biomechanics of lower limbs in normal foot and valgus patients during barbell squat.

Methods: In this study, 10 participants with normal foot shape and 10 participants with rearfoot valgus were enrolled. The joint angle, joint moment, and range of motion of hip, knee, and ankle joints were collected under 0, 30, and 70% one-repetition maximum (RM) load, where discrete data are statistically analyzed using the independent sample t-test, and continuous data are statistically analyzed using one-dimensional parameter statistical mapping.

Results: In barbell squats, the range of motion and the joint moment of the hip, knee, and ankle in the rearfoot valgus participants were significantly larger than those in normal foot participants (p < 0.05). The participants with rearfoot valgus had a more significant knee valgus angle when squatting to the deepest (p < 0.05). In addition, with the increase in load, the participants with rearfoot valgus showed greater standardized medial knee contact force (p < 0.05). In the process of barbell squats, the participants with rearfoot valgus showed no significant difference in the foot valgus angle when compared with the normal foot shape (p > 0.05).

Conclusions: The valgus population showed a greater range of joint motion when performing barbell squats and showed genu valgus and greater medial knee contact force, which may increase the risk of musculoskeletal and soft tissue damage such as meniscus wear. In addition, there was no significant difference in the rearfoot valgus angle between people with rearfoot valgus and people with normal foot shape during squatting, so barbell squatting may correct valgus to a certain extent.
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NewsBot · Feb 21, 2023

Biomechanical Effects on Barbell Back Squat: Barefoot vs. Running Shoes
Madyson A. Runge, Southwestern UniversityFollow
Source

Individuals who weight lift recreationally often do so in a variety of different footwear. Understanding how footwear affects squat biomechanics and kinematics is important in order to achieve optimal form, performance, and muscular strength. PURPOSE: Analyze how footwear affects the kinematics of a barbell back squat under two footwear conditions, running shoes and barefoot. METHODS: Eight experienced weightlifters ages 18-23 with no prior injuries participated in an analysis of a barbell back squat under two footwear conditions, barefoot and running shoes. A multi- repetition max test was conducted during the first session and 3D video analysis was conducted during the second session. Participants lifted 70% of their calculated 1RM for each footwear trial. Two sets of three consecutive squats were performed under each condition in a crossover design. Knee joint ROM and knee joint moments were measured during the squats on a force plate using a 3D motion analysis system (VICON, Nexus). Results were analyzed using a 2- factor (footwear condition x leg) repeated measures ANOVA. RESULTS: Nonsignificant footwear condition main effects were found for knee joint ROM (p= 0.291; η2= 0.129) and nonsignificant leg main effects were found for knee joint ROM (p= 0.127; η2= 0.046). Nonsignificant footwear condition main effects were found for knee joint moments (p=0.272; η2= 0.050) and nonsignificant leg main effects were found for knee joint moments (p=0.460; η2= 0.063). No significant interactions found between footwear condition and leg for knee joint ROM (p=0.181; η2=0.007) and knee joint moments (p=0.839; η2=0.0005536). CONCLUSION: No knee kinematic differences were observed between squatting barefoot compared to squatting in running shoes. Footwear-induced kinematic changes that were not observed in the ankle or hip might have compensated to allow the knee to perform similarly between conditions. In future research, analysis of hip, knee, and ankle would be beneficial to decrease variability.
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NewsBot · Dec 17, 2023

Kinematic variations in the barbell back squat under different footwear conditions in female college athletes
Maximiliano E Arlettaz et al
J Sports Med Phys Fitness. 2023 Nov 28

Background: The barbell back squat is one of the most performed exercises, being important for the strengthening of lower limbs and trunk. Recently, it has become popular to train under different conditions of footwear or without it, and some investigations have analyzed the changes that this brings, with some contradictions in this regard. The purpose of this study was to analyze the kinematic variations under different shoe conditions (running shoes, barefoot and barefoot with heel raised) in the back squat in female university athletes.

Methods: Fifteen athletes in the three conditions with a load equal to 70% of their one-maximum repetition (1RM), were recorded and analyzed to determine the angles of the ankle, knee, hip and trunk by five movements in each condition.

Results: The use of enhancement significantly increased (P<0.05) the dorsal flexion angle of the ankle, against the footwear condition and barefoot without enhancement (109.6±11.1° vs. 99.1±9.0° vs. 101.3±11.5°). No significant differences were observed in any of the other variables.

Conclusions: An optimal squat technique is important for preventing injuries, optimal rehabilitation and for improving sports performance. Increased dorsal ankle flexion angle may protect distal tibiofibular joint
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NewsBot · Jan 4, 2024

Kinematic variations in the barbell back squat under different footwear conditions in female college athletes
Maximiliano E Arlettaz et al
J Sports Med Phys Fitness. 2023 Nov 28

Background: The barbell back squat is one of the most performed exercises, being important for the strengthening of lower limbs and trunk. Recently, it has become popular to train under different conditions of footwear or without it, and some investigations have analyzed the changes that this brings, with some contradictions in this regard. The purpose of this study was to analyze the kinematic variations under different shoe conditions (running shoes, barefoot and barefoot with heel raised) in the back squat in female university athletes.

Methods: Fifteen athletes in the three conditions with a load equal to 70% of their one-maximum repetition (1RM), were recorded and analyzed to determine the angles of the ankle, knee, hip and trunk by five movements in each condition.

Results: The use of enhancement significantly increased (P<0.05) the dorsal flexion angle of the ankle, against the footwear condition and barefoot without enhancement (109.6±11.1° vs. 99.1±9.0° vs. 101.3±11.5°). No significant differences were observed in any of the other variables.

Conclusions: An optimal squat technique is important for preventing injuries, optimal rehabilitation and for improving sports performance. Increased dorsal ankle flexion angle may protect distal tibiofibular joint.
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Weightlifting squat: barefoot or shoes?

Brian A. Rothbart Well-Known Member

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Medial pain, still can't squat 14 months after sprain?

The Effects of Rearfoot Position on Lower Limb Kinematics during Bilateral Squatting in Asymptomatic

Medial pain, still can't squat 14 months after sprain?

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Weightlifting squat: barefoot or shoes?

Brian A. Rothbart Well-Known Member

scotfoot Well-Known Member

Brian A. Rothbart Well-Known Member

scotfoot Well-Known Member

NewsBot The Admin that posts the news.

NewsBot The Admin that posts the news.

NewsBot The Admin that posts the news.

NewsBot The Admin that posts the news.

NewsBot The Admin that posts the news.

NewsBot The Admin that posts the news.

Medial pain, still can't squat 14 months after sprain?

The Effects of Rearfoot Position on Lower Limb Kinematics during Bilateral Squatting in Asymptomatic

Medial pain, still can't squat 14 months after sprain?

Share This Page

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