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How to Test Your Ankle Mobility — And What It Means for Your Squat

How to Test Your Ankle Mobility — And What It Means for Your Squat

Published Updated
12 min read
Tagged: ankle mobility beginner biomechanics dorsiflexion heel elevation powerlifting guide squat squat shoes
Stand facing a wall, place your toe five inches away, and try to touch your knee to the wall without lifting your heel. That test takes ten seconds. What it...
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Why Your Toes Need Room to Spread — And What It Means for Your Lifts

Why Your Toes Need Room to Spread — And What It Means for Your Lifts

Published Updated
12 min read
Tagged: beginner biomechanics deadlift foot health powerlifting guide squat toe splay wide toe box
There's a moment in a heavy squat where your toes want to grip. The forefoot spreads, the arch stiffens, and the whole foot acts as a single rigid unit pressing...
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Flat vs. Heeled Lifting Shoes: Which One Do You Actually Need?

Flat vs. Heeled Lifting Shoes: Which One Do You Actually Need?

Published Updated
8 min read
Tagged: deadlift shoes flat shoes footwear heeled shoes powerlifting guide squat shoes

Heeled or flat? It's the most common footwear question in powerlifting — and the answer depends on your movement, your anatomy, and what you're training for. Here's the definitive breakdown.

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