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

Joehenny

Op if you squatted 400 at 150 you'd be a world record holder Power lifter.

*kitten* to the grass or you didn't squat.

Hendrix7

It's all well and good saying "everyone should squat ATG" but the problem is if you take every member of any typical gym the vast vast majority of them could not get near ATG while maintaining a property spine position and a big percentage of those probably couldn't even get to parallel.

You should squat as deep as your mobility/structure allows you to while maintaining proper form that is the safest method, be that parallel, slightly below or ATG.

If you can't even reach parallel you need to work on mobility.

myofibril

It's all well and good saying "everyone should squat ATG" but the problem is if you take every member of any typical gym the vast vast majority of them could not get near ATG while maintaining a property spine position and a big percentage of those probably couldn't even get to parallel.

You should squat as deep as your mobility/structure allows you to while maintaining proper form that is the safest method, be that parallel, slightly below or ATG.

If you can't even reach parallel you need to work on mobility.

This is excellent advice.

Warchortle

It depends what you're working on, but parallel and ATG are the only real two... knee squats make you look silly.

MinimalistShoeAddict

Here is an article from the author of the popular Stronglifts 5x5 program on the topic:

http://stronglifts.com/how-deep-should-you-squat-anyway/

Form video:

http://www.youtube.com/watch?v=VnV7vEi7Sz8&feature=youtu.be

jimmmer

It's all well and good saying "everyone should squat ATG" but the problem is if you take every member of any typical gym the vast vast majority of them could not get near ATG while maintaining a property spine position and a big percentage of those probably couldn't even get to parallel.

You should squat as deep as your mobility/structure allows you to while maintaining proper form that is the safest method, be that parallel, slightly below or ATG.

If you can't even reach parallel you need to work on mobility.

I don't disagree with any of this. If you have specific mobility issue that stop you getting to at least parallel - then you need to work on those first.

However, people doing Q Squats because they can impress with higher numbers are a) fooling themselves and b) neglecting the posterior chain (unless they have incorporated specific extra lifts in their routine to address this imbalance).....

I fully appreciate those with flexibility issues or injury niggles may do partial squats and suppliment with other stuff - but they'd need to know what they're doing to make sensible substitutions

tomg33

Surely to be able to squat 280 as a 155 lb woman, you must have spent enough time training that you know this already?

BeachGingerOnTheRocks

Surely to be able to squat 280 as a 155 lb woman, you must have spent enough time training that you know this already?

That's what I'm wondering. It takes a good bit of training to hit these numbers. Very few women on the planet can hit them at 155 and they're elite lifters.

BeachIron

<<<< No 1/2 or 1/4 squats here. lol

Lupercalia

Surely to be able to squat 280 as a 155 lb woman, you must have spent enough time training that you know this already?

That's what I'm wondering. It takes a good bit of training to hit these numbers. Very few women on the planet can hit them at 155 and they're elite lifters.

Yep. I'm not buying the OP's numbers at all. Especially considering her other recent post, about "bulky women".... :noway:

LolBroScience

You leg press the same weight that you squat? hmmmm.....

7opoundsin16weeks

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

i use the smith machine. i dont have enough upper body strength to use a free barbell

LoraF83

Surely to be able to squat 280 as a 155 lb woman, you must have spent enough time training that you know this already?

That's what I'm wondering. It takes a good bit of training to hit these numbers. Very few women on the planet can hit them at 155 and they're elite lifters.

OP - What program are you doing?

7opoundsin16weeks

Surely to be able to squat 280 as a 155 lb woman, you must have spent enough time training that you know this already?

I already leg press 340 lbs (and it keeps increasing), not on the inclined one though

7opoundsin16weeks

Surely to be able to squat 280 as a 155 lb woman, you must have spent enough time training that you know this already?

That's what I'm wondering. It takes a good bit of training to hit these numbers. Very few women on the planet can hit them at 155 and they're elite lifters.

Yep. I'm not buying the OP's numbers at all. Especially considering her other recent post, about "bulky women".... :noway:

u dont have to believe me.. and btw my quads can prove that women can bulk.

7opoundsin16weeks

Surely to be able to squat 280 as a 155 lb woman, you must have spent enough time training that you know this already?

That's what I'm wondering. It takes a good bit of training to hit these numbers. Very few women on the planet can hit them at 155 and they're elite lifters.

OP - What program are you doing?

im not following a specific program. ive been leg pressing and doing the leg extension for quite a while. i decided to incorporate squats

ehsan517

ATG gives he best results...at least for me. works my quads, glutes and hams.....the half assed ones just end up messing up my knees and i never feel the true satisfaction of a leg day until i went ATG.

selina884

Some ppl dont have the flexibility to squat parallell let alone ATG.

__RANDY__

I need a video, until then

divemunkey

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.

Some of us enjoy our flexibility as much as we do our strength. Flexibility and full range of motion are much more important in real life, as it keeps us from injury. It also makes more people jealous than a huge lift. Getting both=win. *kitten* to Grass all the way.

__RANDY__

i use the smith machine. i dont have enough upper body strength to use a free barbell

until this you really aren't squatting. I'm not disregarding your effort on the smith machine, it just isn't a real squat. There are no smith machine competitions, if you want to compete in the squat you need to squat.

bcf7683

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.

I was staring at my screen with a disgusted look on my face until I got to the end of that stupid article. That almost blew any and all credibility that BB.com had.

bcf7683

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

i use the smith machine. i dont have enough upper body strength to use a free barbell

If you don't have enough upper body strength to support a barbell while squatting (which doesn't really jive in my head...) then you should be focusing on building an upper body rather than squatting the weight of the entire frickin world.

waldo56

High speed quarter squat work is useful if your goal is to jump higher and develop leg explosion.

If your goal is strength and/or size, as deep as you can go with good form should be your primary form.

LoraF83

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

i use the smith machine. i dont have enough upper body strength to use a free barbell

So, you're saying that you can squat a HUGE number, but you can't hold a barbell across your shoulders?

And, you're just going willy-nilly in the gym with no program?


Hmm.......

LoraF83

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.

Some of us enjoy our flexibility as much as we do our strength. Flexibility and full range of motion are much more important in real life, as it keeps us from injury. It also makes more people jealous than a huge lift. Getting both=win. *kitten* to Grass all the way.

:drinker:

7opoundsin16weeks

i use the smith machine. i dont have enough upper body strength to use a free barbell

until this you really aren't squatting. I'm not disregarding your effort on the smith machine, it just isn't a real squat. There are no smith machine competitions, if you want to compete in the squat you need to squat.

what should i do to be able to carry a barbell?

BarackMeLikeAHurricane

I need a video, until then

7opoundsin16weeks

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

i use the smith machine. i dont have enough upper body strength to use a free barbell

So, you're saying that you can squat a HUGE number, but you can't hold a barbell across your shoulders?

And, you're just going willy-nilly in the gym with no program?


Hmm.......

yes.. does it bother u?

Lift_This_

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

i use the smith machine. i dont have enough upper body strength to use a free barbell

If you don't have enough upper body strength to support a barbell while squatting (which doesn't really jive in my head...) then you should be focusing on building an upper body rather than squatting the weight of the entire frickin world.

best answer in thread! :drinker: :drinker: