Do you squat low enough? givi\en up on pushups?

imagymrat

When I ask the average gym rat whether he/she squats until their thighs are parallel to the floor, 99.9 percent of the time the answer is "Yes." Then I watch them squat. My reaction is almost always the same: Do they understand what "parallel" means? maybe confusing it with "45 degrees"? The definition of a proper parallel squat is lowering your body until the tops of your thighs, not the bottoms, are at least parallel to the floor. This small detail typically amounts to at least a 2-inch difference. And when it comes to building muscle, inches matter. That's because the greater your range of motion, the more muscle fibers you'll activate, and the bigger you'll grow. Sure, a shallow squat is less taxing, but shouldn't that tell you something?Don't rely on a mirror to keep you honest; it leaves room for interpretation. Instead, tightly control your depth by squatting with a 12-inch box or a large medicine ball beneath you. (A typical bench doesn't work, since it stands 18 inches high.) If you're not touching the box on every repetition, you're not squatting deep enough.

How to do it: Stand with your heels just in front of a 12-inch box or other object. It can even be a cardboard box, since you won't be placing your weight on it. Initiate the movement by pushing your hips back. Bend your hips and knees to lower your body until your butt lightly touches the top of the box (don't sit on it), then press back up to the starting position

Have You Abandoned the Pushup? I hope your answer is no. , I far prefer the pushup to the bench press. After all, athletes don't typically spend a lot of time lying on their backs pushing up, unless they aren't very good at their sport. And besides working your pecs and triceps, the pushup engages your core, your lats, and just about every other muscle in your upper body. That makes it one of the most useful and efficient movements in anybody's exercise arsenal.

Think you're too strong for the pushup? Try this challenge: Assume a pushup position, but place your feet on a bench. Then have a partner place a 25-pound weight plate on your back, ..(10 for a woman to begin, unless of course you can handle the 25 then be all means go right ahead!) at the level of your shoulder blades. Now try to do 20 pushups with perfect form. Until you can pass this test, there's no reason to bother with the bench press. How to do it: Keep your body rigid, in a straight line from your ankles to your head, and lower it as a single unit until your nose touches the floor. Then press back up until your arms are completely straight. Want an even greater challenge? Perform the exercise withyour hands on a BOSU ball (dome down), which adds an element of instability, forcing the core and shoulder muscles to work even harder.

FemininGuns

I like reading your posts

I questioned my squats the other day and this morning I made sure I passed the "parallel to the floor" rule (just by a hair). Let me tell you it was way more difficult! Then I felt more accomplished cause I knew that I didn't take the easy road out of my workout this morning. :flowerforyou:

imagymrat

I like reading your posts

I questioned my squats the other day and this morning I made sure I passed the "parallel to the floor" rule (just by a hair). Let me tell you it was way more difficult! Then I felt more accomplished cause I knew that I didn't take the easy road out of my workout this morning. :flowerforyou:

Makes them so much harder, but your legs will develop much quicker when using the proper technique..and PARDON the typo in the title...I don't know what happened there!

ShaneT99

Very good post. Careful though. There are a few here who think any squat past 90 degrees at the knee is a recipe for complete and total destruction of the universe.

udallmom101

What if you don't want to build big bulky muscle? I do squats on a daily basis, with one of my workout DVD's, and they tell me to go as far as it is comfortable. I feel my quads and glutes working, but I don't go Parallel to the floor. Is that wrong?

ShaneT99

What if you don't want to build big bulky muscle? I do squats on a daily basis, with one of my workout DVD's, and they tell me to go as far as it is comfortable. I feel my quads and glutes working, but I don't go Parallel to the floor. Is that wrong?

1. As a woman it would be extremely difficult for you to ever build big, bulky muscles. That's an unfounded fear that a lot of women have about lifting weights, but the simple truth is that women don't produce enough testosterone to get big and bulky.

2. It's not WRONG to stay above parallel but it's also not as effective.

barbarella

My trainer just started me doing "sumo squats" with a 15 lb. weight. I can really tell the difference if my position is correct or not! I have to watch my knee pain so hopefully these will help that.

Pushups with a weight on my back?......... uh, nope! That ain't happening anytime soon! :blushing: :bigsmile:

Thanks for the info........... something to work towards! :flowerforyou:

amy1612

I always try and get as low as I can during squat, I think I can feel when I reach that parallel level because there seems to be a little "spring" when I lift back up. I cant get as low doing feet together squats, but Im getting there slowly.
I would love to be able to do hardass pushups....I can do one or two on my toes, but I still dont have enough strength quite yet in my upper body. Ill get there though .

Aeriel

Good to know. I am working on my 200 squat challenge and just finished week 3. Just did 70 squats today, but I don't think I was going deep enough. Will try again next day with going parallel and see if I can reach the same numbers!

cparter

Hummmm... I teach different method of squat based on the Coopers Institute principle that I learned through my certification with them. I teach 90 degrees from heal to but to prevent over extending the knee and coming up to a soft knee and back down in a steady upward downward motion.

I teach them to pick a spot at the top of the wall to prevent them from wanting to bend forward. I also teach on keeping the weight off your neck by setting it further back. There are many varities of teaching but what is the safest route. Also, for those who have knee problems squatting with the thighs parallel will only add to those problems.

Now, lunges is a differet story. You can have your thighs parallel as long as you do not let you knee go past your shin.

So, we will agree to disagree based on both of our training back grounds.

Carlos

Aeriel

I always try and get as low as I can during squat, I think I can feel when I reach that parallel level because there seems to be a little "spring" when I lift back up. I cant get as low doing feet together squats, but Im getting there slowly.
I would love to be able to do hardass pushups....I can do one or two on my toes, but I still dont have enough strength quite yet in my upper body. Ill get there though .

I am doing a 100 push up challenge and in 2 weeks I have gone from being able to do 6 proper form push ups to 16 as of today. There are also other challenges there too that are worth trying.

www.hundredpushups.com

ShaneT99

Hummmm... I teach different method of squat based on the Coopers Institute principle that I learned through my certification with them. I teach 90 degrees from heal to but to prevent over extending the knee and coming up to a soft knee and back down in a steady upward downward motion.

http://alwyncosgrove.com/2000/01/leg-training-myths

imagymrat

What if you don't want to build big bulky muscle? I do squats on a daily basis, with one of my workout DVD's, and they tell me to go as far as it is comfortable. I feel my quads and glutes working, but I don't go Parallel to the floor. Is that wrong?

1. As a woman it would be extremely difficult for you to ever build big, bulky muscles. That's an unfounded fear that a lot of women have about lifting weights, but the simple truth is that women don't produce enough testosterone to get big and bulky.

2. It's not WRONG to stay above parallel but it's also not as effective.

I couldn't have answered that one better than Shane did...:laugh: My legs aren't bulky in the least, the one thing I can tell you. Once I started to squat lower, my tush tightened up...that's right my booty has no more wiggle, and that's a huge difference and was a serious troubled spot for me, as soon as I went lower and added deadlifts along with that and weighted wall squats..A huge difference in my rear end, you won't get bulky, your legs will acutally look much leaner with the muscle built up a bit....and Carlos, man, it's all good, all info, you do what works and you pass it along, I appreciate your input and what works for you.

hkystar

Thank you for posting that. I actually just had a conversation with someone, who told me I was going too low with my squats!

imagymrat

Hummmm... I teach different method of squat based on the Coopers Institute principle that I learned through my certification with them. I teach 90 degrees from heal to but to prevent over extending the knee and coming up to a soft knee and back down in a steady upward downward motion.

http://alwyncosgrove.com/2000/01/leg-training-myths

Very interesting read!! thanks for that post!!

cparter

Hummmm... I teach different method of squat based on the Coopers Institute principle that I learned through my certification with them. I teach 90 degrees from heal to but to prevent over extending the knee and coming up to a soft knee and back down in a steady upward downward motion.

http://alwyncosgrove.com/2000/01/leg-training-myths

For every disclaimer there is always someone with another opinion:

http://www.mystrengthtraining.com/squat.htm

Do not believe I said she was wrong. I said I was taught a different way when I went through my cert. Read the above link just as quickly as you threw your jab out there.

mamagooskie

I was always sure my squats weren't deep enough.....although even what I do is terribly hard. I will try your way though and just start with less of them. thanks for sharing the info.

rocioisabel

Hi, I really enjoy your posts and your a wealth of information. I am wondering if you have any suggestions on getting rid of Belly Fat? Should I be concentrating on cardio and if so how much? Currently I am doing Tae-bo and 30 Day shred.

imagymrat

Hi, I really enjoy your posts and your a wealth of information. I am wondering if you have any suggestions on getting rid of Belly Fat? Should I be concentrating on cardio and if so how much? Currently I am doing Tae-bo and 30 Day shred.

Cardio and clean eating plan ( I can't stress how important the eating is) is the beginning, once you melt that layer of fat covering the abs, you can do all the crunches in the world but as long as you have fat there, you will never see em..keep up the core work, it's still important, eventually with the right eating/exercise plan you'll slowly start to see them.

AEROBICVIC

great post!!! squat till ya puke....haha...meatheads will understand that one

onyxlibra7

Bump

gecallo

I love squating...especially with lb's on my back!

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ShaneT99

.

ShaneT99

For every disclaimer there is always someone with another opinion:

http://www.mystrengthtraining.com/squat.htm

Do not believe I said she was wrong. I said I was taught a different way when I went through my cert. Read the above link just as quickly as you threw your jab out there.

I don't see anything in that article that contradicts what was said in the one I posted. I see where it tells the benefits of squats, the different types of squats, how to do a squat and some common errors made while performing the squats, but I don't see anything that says going to parallel or lower is bad. Am I missing something? Are you talking about the part that says deep squatting "too soon" can be harmful to knees or cause the ascension to be more difficult?

Irregardless, here's my opinion on squatting.

1. Start light. Work on perfecting your form. Even if that means doing body weight squats, work on perfecting your form and going as low as you can comfortably go while keeping proper alignment in your back (in other words, your back shouldn't be rounded). The lower you can go while maintaining proper form the more benefit you will get from the exercise.

2. Add weight. Don't go from nothing to 400 pounds, obviously. Just add weight in small increments and continue working to maintain perfect form. Continue adding weight so that you continue to be challenged, but if added weight ever causes your form to break down then back off the weight a little. Form is THE most important thing in squats.

3. If for some reason your knees or back start to hurt...STOP. That means you're doing something wrong. Find someone that knows what they're doing and get them to help you with your form.

amy1612

Thanks for the pushups site ,I can do a fair few on my knees, but being able to do more "proper" ones would be great. I also increased my weight on the chest press at the gym today.

I usually squat with a 10kg barbell, but can leg press around 40kg...hopeing to up my squat barbell soon, as Im starting to feel its getting easier.

rose1617

Love squats
Usually do around 45 for a warm-up.
Doing OH squats for a work-out today. Always go past-parallel otherwise the squats aren't as effective.
I was able to back squat over 100 lbs. the other day and of course it was way easier to not go all the way, but isn't a real measure of leg strength.
Thanks for the post!

mark996

Most people fall prey to the whole knee over extension, and the cooper institute in all their "infinite" wisdom and any other cert group only teaches above parallel for one reason, their client base. You're taught to teach slightly above parallel because if you teach someone ATF (*kitten* to floor) squats and they hurt themselves...well so and so trained me this way, you're sued and screwed, that's all any training organization looks out for, is it wrong? For the trainer...no, for the client to not know better...yes. I train ATF AND above parallel for different reasons, but try to do a squat slightly, even half an inch above parallel in a competition, you'll get 3 red lights and hit the showers real early. Sure, some 70 year old women shouldn't be doing ATF squats, but I have to question any trainer making her do squats in the first place. I've seen guys squat over 800 pounds with my own eyes, and to this day, they have no issues. If you're not sure if you're going deep enough, try box squats. It's a great movement to get the feel of parallel, and to work on explosiveness out of the hole. But, most of the people not squatting deep enough with a barbell on their back are probably the same group using the smith machine for squats. Just sayin

cuddlegrl

great post and interesting convo!

My trainer has me doing squats and i sure dont like em! We started with parallel and now he has me going lower. He also has me up against a wall and gives me the 25LB flat weight on my lap and makes me hold it (now that hurts!)

Im not so good with the pushups. I really really struggle with shoulder pain (bicep tendenitis was the latest). I even struggle on my knees so i generally try to avoid those. The trainer has had me on the bosi ball (ball side down) for knee pushups and I laugh my way through. I am soooo unstable. He loves that ball. He likes to make me lift it over my head then put it on the floor and jump back and have my toes hit the floor then bring my knees to my chest and jump up with the ball thing over my head and again again again until I cant do it anymore!

After reading your post I think I'll give the pushups a try again (starting out super slow) maybe one day Ill be able to have weight on my back

chrisdavey

another great post

Quite often it is asked "how much do you squat?" and I hear some pretty big numbers sometime and can't help but think "how low do you go?"

I have only been squatting for about 9 months now and my PB is 253lbs at 160lbs body weight. That is going as deep as my hips allow.

Point: hip flexibility and a good hamstring stretch are very important I feel. I will always do a low squat static hold for 30secs or so with just the bar for a stretch and then do the lunge and the move the front knee forward and hold (for hip flexors) as well as hammy stretches.

Great vid on squat technique: http://www.youtube.com/watch?v=kawBY5p29fQ

TateFTW

parallel is the way to go. Anything else is a waiste. I just renewed my gym membership after finishing up P90X, and I met a great older guy who only does free weights. He's almost 70 and he still squats to parallel. He's never had a knee problem, and he credits his good form. I see guys all the time putting twice their bodyweight on the bar and going down half way. They're destoying their backs, and they'll start feeling it very soon.

I advocate parallel for the average person. If you can't get down that far, use less weight. If you can't get down that far with a bar, then hold 2 dumbells. If you can't get down to parallel with 2 dumbells, then don't use weights.

If, like me, you're NOT and DON'T WANT TO BE average, then go LOWER. Parallel is nothing to me. I go down until my knees can't bend anymore. WHO CARES about how much weight you use. I'm not trying to impress anyone in the gym. I want to impress people at the beach or playing football, not some gymrats who never see the light of day. If you want to really have some fun, use the smith machine, put your feet a few inches in front of you, and feel like you're trying to touch your butt to the ground. When you come up, make sure your butt moves up and not back. After a few sets, you'll have to habble to the water fountain. Finish with a few sets of slow leg extensions with an isometric squeeze at the top of each, then try to make it to your car before your legs completely give out.

I LOVE leg day.

imagymrat

parallel is the way to go. Anything else is a waiste. I just renewed my gym membership after finishing up P90X, and I met a great older guy who only does free weights. He's almost 70 and he still squats to parallel. He's never had a knee problem, and he credits his good form. I see guys all the time putting twice their bodyweight on the bar and going down half way. They're destoying their backs, and they'll start feeling it very soon.

I advocate parallel for the average person. If you can't get down that far, use less weight. If you can't get down that far with a bar, then hold 2 dumbells. If you can't get down to parallel with 2 dumbells, then don't use weights.

If, like me, you're NOT and DON'T WANT TO BE average, then go LOWER. Parallel is nothing to me. I go down until my knees can't bend anymore. WHO CARES about how much weight you use. I'm not trying to impress anyone in the gym. I want to impress people at the beach or playing football, not some gymrats who never see the light of day. If you want to really have some fun, use the smith machine, put your feet a few inches in front of you, and feel like you're trying to touch your butt to the ground. When you come up, make sure your butt moves up and not back. After a few sets, you'll have to habble to the water fountain. Finish with a few sets of slow leg extensions with an isometric squeeze at the top of each, then try to make it to your car before your legs completely give out.

I LOVE leg day.

WHOA on the gymrat comment...I DO see the light of day..:laugh: lol..and you described my leg day today pretty well...Smith machine squats, and sumos, onto extensions with static holds, deadlifts, lunges and hack squats...I like using the Smith once in awhile, it definitely helps maintain form.