Squats--1/2 way down or butt to ground? See pic
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My warm ups are very low with a pause. My work sets are below parralel.0
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My advice? Pick a squat type (low bar or high bar) that you can do with good form given your particular anthropomorphy.
Then consistently improve it and add load to it whilst striving to maintain good form.
Changing your squat style based on a single training article when you're not having problems with your existing set-up (or one's that can be fixed with minor tweaks) is nuts.
^this. If you want more glute and hamstring involvement then do wide stance, low bar squats as deep as you can without your lower back rounding. Throw in some romanian deadlifts and glute bridges and you'll have a kadungadunk in no time.0 -
I hit, at a minimum,parallel on my squats. While I was doing ATG squats I discovered that I ended up hurting my ankle. How? I have no clue but it was the same ankle I sprained a lot from high school sports and I made the decision to stick with parallel.0
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I go just to parallel or a little below. Like another poster said, my warm ups are A2G, though they are lower weights. I also do other things besides squats to work my posterior.0
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I have arthritis in my knees so I am unable to go A2G when squatting heavy, I tend to go just below parallel. I used to feel bad about it until I saw DLB in training video explain why she doesn't do A2G. I forget when she said, but I'd say, she's doing ok without going all the way down.
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When you all say that you go down slightly past parallel (or even to parallel) and then back up, are you consciously making the effort to reverse directions at that point or is that as far as you can go, at which point you automatically reverse directions? I always wonder that when this comes up.
Personally I think I get to a point where I think 'if I go any lower there's no way in hell I'm getting up again with this on my back"
That makes sense. I'd say that my train of thought is "I've hit bottom, time to go up," with anything lower than "bottom" being the point at which I'd be stuck.
I prefer front squats so I think of those as being mainly for my quads, RDLs for hamstrings, glute bridges/hip thrusts for glutes.
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I meant hamstrings aren't as tapped *above* parallel, what is wrong with me0
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in my experience, it is also dependent on how heavy one is going. When I squat lighter I can hit below parallel no problem; however, as I go up in weight I am at parallel or a tad below....0
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Alternatives that get at the Glute max in addition to what's been mentioned are: high step ups, walking and reverse lunges, and Bulgarian split squats0
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My advice? Pick a squat type (low bar or high bar) that you can do with good form given your particular anthropomorphy.
Then consistently improve it and add load to it whilst striving to maintain good form.
Changing your squat style based on a single training article when you're not having problems with your existing set-up (or one's that can be fixed with minor tweaks) is nuts.
PREACH0 -
OP that pic is total badassery
You are awesome and thanks for posting. 0 -
When you all say that you go down slightly past parallel (or even to parallel) and then back up, are you consciously making the effort to reverse directions at that point or is that as far as you can go, at which point you automatically reverse directions? I always wonder that when this comes up.
For me, it's the knees. I have tried several different squats, feet further apart, toes pointed slightly out, front, back, high, low, sumo etc. once I reach a certain point (about an inch, maybe 2 below parallel) I feel a sort of rubberband feeling in my left knee so that tells me to get my butt back up. Haha. I can't pull huge #'s squatting , this is something I have learned to live with. With the knee, and back problems that I have it has forced me to not worry about how heavy my squats are, but rather to have spot on form every single time and this has proven to be much more effective to me anyhow so it's a win win
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Liftng4Lis wrote: »
This. I have no problem getting to just below parallel, but as soon as I try to go any lower, my butt winks, or so I hear that's what it's called, so I've stopped going down lower than just below parallel because frankly, I have no idea what this butt "winking" is or how it can negatively affect my body. Also I'm Latin and have a naturally big butt, so I'm not too worried about whether or not it's getting any bigger. If you're reaching parallel or just below, that, in my mind, is a full squat.0 -
branflakes1980 wrote: »When you all say that you go down slightly past parallel (or even to parallel) and then back up, are you consciously making the effort to reverse directions at that point or is that as far as you can go, at which point you automatically reverse directions? I always wonder that when this comes up.
For me, it's the knees. I have tried several different squats, feet further apart, toes pointed slightly out, front, back, high, low, sumo etc. once I reach a certain point (about an inch, maybe 2 below parallel) I feel a sort of rubberband feeling in my left knee so that tells me to get my butt back up. Haha. I can't pull huge #'s squatting , this is something I have learned to live with. With the knee, and back problems that I have it has forced me to not worry about how heavy my squats are, but rather to have spot on form every single time and this has proven to be much more effective to me anyhow so it's a win win
Yeah, I don't see myself ever getting super heavy squatting either. So far I prefer front squats over back squats and can go heavier that way. But I like Zerchers and goblet squats even more and prefer to do them lighter with higher reps. Squatting is my least favorite exercise but one I do because I like the results.0 -
I go as low as I need to go the get white lights; just breaking parallel. Warm ups tend to be much lower just to get some mobility in.0
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I was always told legs should be parellel to floor not lower0
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Guess I should start focusing on trying to go lower on my squats then! But I've read that you should watch that your knees don't go past your toes or something like that. Good form is key and it helps to know that if you are going to go that low, to lighten the load you're lifting. Great tips! Thanks!0
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My advice? Pick a squat type (low bar or high bar) that you can do with good form given your particular anthropomorphy.
Then consistently improve it and add load to it whilst striving to maintain good form.
Changing your squat style based on a single training article when you're not having problems with your existing set-up (or one's that can be fixed with minor tweaks) is nuts.
this rings true.
I go as low as I can for training. I do pause squats once a week- and I get as deep as I can- I hate holding at parallel- it's uncomfortable and feels like I'm going to do some damage.
As I go up in weight- the less deep I get on the squat. Right now I can do 85% of my 1 RPM to full a22 to grass depth- and or pause squats. After that it starts getting a little sloppy and or shallow (those are the options).
If you don't feel settled on your particular flavor- play around with it- then just pick one- and work the best you can at it. I played around 2 years ago with low bar squatting and caused me weird spinal compression issues- so I gave up and just focused on really improving my high bar squat. And baby- we've come a long way
Once you bring attention to it and really focus on mobility and technique and REALLY improving you can get so much more comfortable with it- it's amazing.0 -
labeastette wrote: »Guess I should start focusing on trying to go lower on my squats then! But I've read that you should watch that your knees don't go past your toes or something like that. Good form is key and it helps to know that if you are going to go that low, to lighten the load you're lifting. Great tips! Thanks!
I'd be wary of the knees past toes advice. Whether your knees go past your toes is dependent upon your body's mechanics. I have long femurs. When I squat (low bar) keeping the weight centred over my feet, my knees go past my toes. Much of it is the mechanics of your bodies levers. You are definitely correct about maintaining dialed in form.
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My advice? Pick a squat type (low bar or high bar) that you can do with good form given your particular anthropomorphy.
Then consistently improve it and add load to it whilst striving to maintain good form.
Changing your squat style based on a single training article when you're not having problems with your existing set-up (or one's that can be fixed with minor tweaks) is nuts.
this rings true.
I go as low as I can for training. I do pause squats once a week- and I get as deep as I can- I hate holding at parallel- it's uncomfortable and feels like I'm going to do some damage.
As I go up in weight- the less deep I get on the squat. Right now I can do 85% of my 1 RPM to full a22 to grass depth- and or pause squats. After that it starts getting a little sloppy and or shallow (those are the options).
If you don't feel settled on your particular flavor- play around with it- then just pick one- and work the best you can at it. I played around 2 years ago with low bar squatting and caused me weird spinal compression issues- so I gave up and just focused on really improving my high bar squat. And baby- we've come a long way
Once you bring attention to it and really focus on mobility and technique and REALLY improving you can get so much more comfortable with it- it's amazing.
don't you also do prison squats?????????? bahahahahahaha0 -
juliewatkin wrote: »labeastette wrote: »Guess I should start focusing on trying to go lower on my squats then! But I've read that you should watch that your knees don't go past your toes or something like that. Good form is key and it helps to know that if you are going to go that low, to lighten the load you're lifting. Great tips! Thanks!
I'd be wary of the knees past toes advice. Whether your knees go past your toes is dependent upon your body's mechanics. I have long femurs. When I squat (low bar) keeping the weight centred over my feet, my knees go past my toes. Much of it is the mechanics of your bodies levers. You are definitely correct about maintaining dialed in form.
I would be more wary of knees caving in ....
that is something I am always working on and trying to remember to force them out as I drive up ..0 -
Yep, I have very limited ankle and wrist mobility and I can only front squat if I put a 2x4 under my heels, and then I can go pretty much ATG with fronts.TFaustino67 wrote: »Try that again:
https://www.youtube.com/watch?v=UmknaFEFcF0
But I would simply fall over backwards if I went any lower on back squats. Looking at the pic in the OP, her knees come up to what, her boobs? My knees go up to my shoulders when I tuck. It means my butt (and all of that mass) is that much farther behind the center of mass, and I can't move things forward because my ankles simply don't bend that far. So I'm a lot like the exaggerated example he uses, except (thankfully!) I don't have the short tibias.
(If you can't see it, just picture the person in the OP with longer femurs, where does that put the barbell as well as everything above her knee? Farther back. What can she do to move it forward? Pretty much nothing, her ankles and hips are already at their limits.)
OP, check out my avatar. I'm pretty sure my glutes are not getting shorted. 0 -
My advice? Pick a squat type (low bar or high bar) that you can do with good form given your particular anthropomorphy.
Then consistently improve it and add load to it whilst striving to maintain good form.
Changing your squat style based on a single training article when you're not having problems with your existing set-up (or one's that can be fixed with minor tweaks) is nuts.
this rings true.
I go as low as I can for training. I do pause squats once a week- and I get as deep as I can- I hate holding at parallel- it's uncomfortable and feels like I'm going to do some damage.
As I go up in weight- the less deep I get on the squat. Right now I can do 85% of my 1 RPM to full a22 to grass depth- and or pause squats. After that it starts getting a little sloppy and or shallow (those are the options).
If you don't feel settled on your particular flavor- play around with it- then just pick one- and work the best you can at it. I played around 2 years ago with low bar squatting and caused me weird spinal compression issues- so I gave up and just focused on really improving my high bar squat. And baby- we've come a long way
Once you bring attention to it and really focus on mobility and technique and REALLY improving you can get so much more comfortable with it- it's amazing.
don't you also do prison squats?????????? bahahahahahaha
convict conditioning is the only way to go now.0 -
@Ilovefastball 99, how tall are you? I am really struggling with form and not pushing my knees out over my feet. I do 100's of body weight squats against a wall to correct it before i get under the bar. My trainer is like a foot shorter than me (literally) and makes it look so freakin easy.0
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juliewatkin wrote: »
Your thighs0
This discussion has been closed.
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