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Are heel raises acceptable to acclimate to overhead squats?

If your heels raise off the ground than you need to work on flexibility in the ankle joint and the knee and hip joint. Having flexibility and proper range of motion are essential to receiving a snatch in the full over head position. Using lifting shoes with an elevated heel should help alleviate the problem, however it will not help improve flexibility. You will still need to work on stretching the ankle joint using foam rolling, and static stretching as well as dynamic stretching, such as prisoner squats, to increase range of motion. Although not ideal, one can begin to be taught the overhead squat with the heels elevated, but eventually you want to week off the elevation by developing good flexibility through the calf complex. This will help mechanics, decrease the risk of muscle imbalance as well as injury.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.