Weight plates are a common sight in gyms, but did you know that they can be used in more ways than just adding weight to a barbell? One technique that has gained popularity in recent years is squatting on weight plates. In this article, we will explore the benefits and risks of this exercise, and how to perform it correctly.
What is Squatting on Weight Plates?
Squatting on weight plates involves placing weight plates under your heels while performing a squat. This technique is used to improve ankle mobility and increase the range of motion of the squat. It is especially useful for people who have trouble reaching a full depth squat due to mobility issues.
The Benefits of Squatting on Weight Plates
There are several benefits to squatting on weight plates:
- Improved ankle mobility: If you have trouble keeping your heels on the ground during a squat, squatting on weight plates can help improve your ankle mobility.
- Increased range of motion: Squatting on weight plates allows you to reach a deeper squat position, which can help strengthen muscles and improve flexibility.
- Reduced knee stress: By placing weight plates under your heels, you shift the weight distribution towards your hips and reduce stress on your knees.
- Better form: Squatting on weight plates can help you maintain proper form during the exercise, which can reduce the risk of injury.
The Risks of Squatting on Weight Plates
While squatting on weight plates can have benefits, there are also risks to be aware of:
- Increased risk of falling: When squatting on weight plates, your feet are not as stable as they would be on the ground, which increases the risk of falling.
- Uneven weight distribution: If the weight plates are not placed evenly under your heels, it can cause an uneven weight distribution and increase the risk of injury.
- Increased strain on the Achilles tendon: Squatting on weight plates can put extra strain on the Achilles tendon, which can lead to injury if not performed correctly.
- Limited range of motion: If you have very limited ankle mobility, squatting on weight plates may not provide enough improvement to reach a full depth squat.
How to Squat on Weight Plates
If you decide to try squatting on weight plates, here are the steps to follow:
- Place two weight plates under your heels, with the smooth side facing down.
- Stand with your feet shoulder-width apart and toes pointing slightly outward.
- Brace your core and keep your chest up.
- Squat down, pushing your hips back and keeping your knees in line with your toes.
- Lower yourself until your thighs are parallel to the ground or lower.
- Push through your heels to stand back up to the starting position.
Conclusion
Squatting on weight plates can be a useful technique for improving ankle mobility, increasing range of motion, and reducing knee stress during squats. However, it is important to be aware of the risks and perform the exercise correctly to avoid injury. As with any new exercise, it is best to consult with a trainer or medical professional before trying it out.