Topic: Modifying Heel Height On Lifting Shoes

[Terry Thompson]

... FIRST, let me explain what this modification can accomplish:

(1) Raises your butt and lowers your knees - you decide how much!
(2) Put an end to elbows-touching-knees and butt-touching-platform.
(3) Less quad strength is needed to "come out of the hole".
(4) Solves the falling-over-backwards problem.
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~ Here's MY solution to this problem, and if there's a MORE EFFECTIVE way to do it, PLEASE post it in this thread!

(1) You take some scrap paneling or 1/4" thick plywood and cut it into 4"X 4" pieces (shims).  ..I prefer the paneling because it's usually thinner.  A dozen pieces should be enough.
(2) Have your lifter do some front squats, working up to, say, a weight that is of MEDIUM difficulty for him.  He can do 5 sets of 6-8 reps with this weight.  When he's in the bottom position, you measure the gap between elbows & knees.  
(3) You're standing behind him with the shims.  He does half a set.  Then you have him stop and you stick ONE shim under each heel.  Have him finish the set.  Ask him if it's easier.
(4) Now have him do half a set with the shims.  Have him stop so you can stick ANOTHER shim under each heel.  Now have him finish the set.  Ask him if it was easier.  THIS TIME, you measure the gap between elbows & knees, when he's in the bottom position!  
(5) keep repeating this until you've worked up to 1" of shims.  That should be plenty.  Now you can go back down and EXPERIMENT until you find the best heel height for this particular Lifter.  DON'T WORRY about how the higher heels are gonna affect his actual snatches and C+Js.  It helped mine - and didn't take me long to adjust!
(6) Check the Yellow Pages for shoe-repair shops.  Tell them exactly what you want done BEFORE you go.  Or you can buy an aftermarket heel, drill the holes, and do it yourself!
~~~ I did the job myself, because I needed a 1/2" higher heel and FOUND them ( exact thickness), at a local shoe-repair shop!  BUT... I measured my "stock" heels, so I wouldn't drill too deep.  I used 1" long flathead screws and marked my drill bit with tape, for 7/8".  Now, AFTER I had decided how many screws I wanted to use, and spaced them uniform distances apart, I drilled 3 holes - triangular pattern - and ran the 1st three screws in for positioning.  Then I drilled the rest of the holes and tried all screws.  I ran the screws out , spread Crazy Glue on the bottom of the "stock heel", positioned my "aftermarket" heel, and immediately ran the screws in, again.  I let the shoes set for 24 hours, when I was ready to train, again.
~~~ Now, that was years ago.  You ought to be able to find replacement heels by doing some internet searching.  Maybe even heels for Lifting shoes!  Worth a try.
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~~~ How many of you have already been doing this?  ...So how did it work out?

[Mike Wittmer]

Just about any chiropractor will have heel lifts that can be placed inside the shoe.  It works well unless you need a large lift.