Quarter Squat V.S Half Squat V.S ATG Squat

7opoundsin16weeks

Hi guys. I just really need to know which one is best. I can't find two articles that don't contradict each other. Anybody with a reliable source of information??

p.s. my goal is to squat 400 lbs so proper form is important for me

jrutledge01

parallel

edit - like this
http://www.usapowerlifting.com/newsletter/06/novice/squata.jpg

jgcurry3

Quarter squats, half squats, are murder on the knees. ATG is the way to go. I used to have issues with my knees during running and heavy leg days doing parallel squats. Then I switched to ATG squats, pain went away.

jrutledge01

for source/good form/explanations, buy the book starting strength (or stronglifts) both books do very well in covering barbell exercises

7opoundsin16weeks

thanks guys

MercenaryNoetic26

You should join the bodybuilding group and post this question there.

nz_deevaa

You should do powerlifting squats (parallel) I doubt you can get ATG with 400lbs on board.

400lbs/180kg is a pretty impressive goal.

How much do you weigh?

http://www.exrx.net/Testing/WeightLifting/SquatStandards.html

CristinaL1983

http://www.bodybuilding.com/fun/10-reasons-squats-are-a-terrible-exercise.html?mcid=face

Edit: Sorry, I couldn't help but think about this article. It's pretty funny...

I always go parallel, I had some knee problems in high school and my physical therapist told me to make sure I at least got /slightly broke parallel.

ThriftyChica12

what is "ATG" squats?

i am just starting to do squats with body weight only, as i have knee issues. even tho i do not let my knees go pasts my toes, i CAN NOT find a squat position that is painless...how can i do squats without hurting my knees?

7opoundsin16weeks

You should do powerlifting squats (parallel) I doubt you can get ATG with 400lbs on board.

400lbs/180kg is a pretty impressive goal.

How much do you weigh?

http://www.exrx.net/Testing/WeightLifting/SquatStandards.html

Right now I weigh around 155 lbs. By the time I can squat 400 I'd probably weigh 145-150

kuntry_navy

quarter and half squat?? ATG for sure! 90 degrees or lower. If you want to boost your squat work on explosiveness, and don't skip out on hamstrings

7opoundsin16weeks

what is "ATG" squats?

i am just starting to do squats with body weight only, as i have knee issues. even tho i do not let my knees go pasts my toes, i CAN NOT find a squat position that is painless...how can i do squats without hurting my knees?

I honestly don't know what is best for the knees but most ppl agree that ATG is the best form. ATG stands for *kitten* To the Ground

7opoundsin16weeks

http://www.bodybuilding.com/fun/10-reasons-squats-are-a-terrible-exercise.html?mcid=face

Edit: Sorry, I couldn't help but think about this article. It's pretty funny...

I always go parallel, I had some knee problems in high school and my physical therapist told me to make sure I at least got /slightly broke parallel.

thanks. this helped

nz_deevaa

You should do powerlifting squats (parallel) I doubt you can get ATG with 400lbs on board.

400lbs/180kg is a pretty impressive goal.

How much do you weigh?

http://www.exrx.net/Testing/WeightLifting/SquatStandards.html

Right now I weigh around 155 lbs. By the time I can squat 400 I'd probably weigh 145-150

What are you currently squatting?

Cait_Sidhe

Parallel or ATG.

_noob_

400 won't even be warmup on leg press if you can squat 400 to parallel.

I would be floored if any person at 150 could squat 400 lbs. (yes I know some guys can do that, but still). That is a serious accomplishment if you could get there.

CristinaL1983

http://www.bodybuilding.com/fun/10-reasons-squats-are-a-terrible-exercise.html?mcid=face

Edit: Sorry, I couldn't help but think about this article. It's pretty funny...

I always go parallel, I had some knee problems in high school and my physical therapist told me to make sure I at least got /slightly broke parallel.

thanks. this helped

I should mention the most I ever squatted was a 270 1RM (1.75xBW) so I'm not sure how much that actually applies once you get into much higher weights. I imagine it's the same but I really don't know...

7opoundsin16weeks

You should do powerlifting squats (parallel) I doubt you can get ATG with 400lbs on board.

400lbs/180kg is a pretty impressive goal.

How much do you weigh?

http://www.exrx.net/Testing/WeightLifting/SquatStandards.html

Right now I weigh around 155 lbs. By the time I can squat 400 I'd probably weigh 145-150

What are you currently squatting?

Today I squatted 280 lbs, but I felt like I could go up to 300. I was barely reaching parallel

7opoundsin16weeks

400 won't even be warmup on leg press if you can squat 400 to parallel.

I would be floored if any person at 150 could squat 400 lbs. (yes I know some guys can do that, but still). That is a serious accomplishment if you could get there.

You have no idea how great this made me feel about myself. I do see myself squatting 400 lbs when I get to 150 and that just made me realize.. its a big deal !. thank u

ninerbuff

Lol, you squat that much then you look manly and bulky. And according to other threads you've posted, that's not your goal .:laugh:

http://www.myfitnesspal.com/topics/show/942905-myth-women-can-t-bulk-up

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

7opoundsin16weeks

Lol, you squat that much then you look manly and bulky. And according to other threads you've posted, that's not your goal .:laugh:

http://www.myfitnesspal.com/topics/show/942905-myth-women-can-t-bulk-up

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

lol yea its not my goal. i still don't look manly. maybe if i could squat half a ton or sth, definitely NOT wanting to get there

DavPul

The lower you can go the better

chefwrx

ATG is the way to go. It takes a lot of hip flexibility, but the benefits of the full ROM are worth it.

EricMurano

Parallel at least and lower if you *can*.

Olympic squat (high bar) allows you to go lower but you can't get as much weight.

Power lifting squat (low bar) allows more weight but you can't go as low. You still break parallel, though.

Parallel means the hip joints go lower than the knee joints.

ArroganceInStep

Most (but not all, I know some crazy strong folks who go real deep) people I know who obsess over atg do so because they can't squat very much and need the ego boost. There's nothing wrong with going deep, but parallel is all you need.

7opoundsin16weeks

thanks everyone for the replies. so my conclusion is: parallel (half squat) is enough, but the deeper the better AND less dangerous

DavPul

I think you've come to the right conclusion but in my world we always referred to parallel as a full squat, or just a squat, never as a half squat.

7opoundsin16weeks

I think you've come to the right conclusion but in my world we always referred to parallel as a full squat, or just a squat, never as a half squat.

that makes me more confident in my conclusion. thanks DavPul

Sarauk2sf

Are you currently squatting using free barbells or a smith machine?

1ConcreteGirl

I'm assuming you're working with free weights for this. The purpose of the squat is to work the muscles of the posterior chain: glutes, hams, quads, and adductors. Based on my research, the best way to do this is to work those muscles through their full range of motion, which is ATG.

If you only squat parallel, your hamstrings aren't worked enough and you place too much stress on the knees and quads. Breaking parallel works the hamstrings fully in conjuction with the quads, and helps develop the muscles equally, as they are meant to be used.

Additionally, breaking parallel causes stretch reflex to occur, which is basically the neural response that makes the ascent easier.

In my opinion, it is more important to protect your muscles and strengthen them properly than to lift crazy amounts of weight without fully engaged musculature.

jimmmer

I'm assuming you're working with free weights for this. The purpose of the squat is to work the muscles of the posterior chain: glutes, hams, quads, and adductors. Based on my research, the best way to do this is to work those muscles through their full range of motion, which is ATG.

If you only squat parallel, your hamstrings aren't worked enough and you place too much stress on the knees and quads. Breaking parallel works the hamstrings fully in conjuction with the quads, and helps develop the muscles equally, as they are meant to be used.

Additionally, breaking parallel causes stretch reflex to occur, which is basically the neural response that makes the ascent easier.

In my opinion, it is more important to protect your muscles and strengthen them properly than to lift crazy amounts of weight without fully engaged musculature.

I like this^^^^

It's good to have goals, but numbers are just numbers at the end of the day. Correct form, which engages all the muscles fully in the chain which you are working is the important thing. Then making progress by progressively overloading whilst keeping that good form and activation, is the next most important thing.