Squatting

LilithLaquim
LilithLaquim Posts: 16 Member
in Fitness and Exercise
I generally squat ATG. Right now I'm moving 30 lbs (preset barbell) on a front squat and the Olympic bar on a back squat. My issue is that I can't seem to squat at or just below parallel. When I try, I end up basically doing a good morning.

I have a long torso, long-ish femurs, and short calves, and carry all my extra weight in my boobs and belly, including a lower abdominal pouch that is slowly shrinking but still occasionally interferes with my ROM on certain things. So my squats are done with a fairly wide stance.

So I guess my question is, is it ok to just continue doing ATG on everything? Am I missing out on anything by not squatting only to parallel?

Replies

  • DavPul
    DavPul Posts: 61,406 Member
    I feel like I'm not understanding the issue. You're saying that you can squat ATG with acceptable form but if you stop at parallel your form breaks down? That's....unusual.

    Regarding ATG, it's not a requirement but if you like it, I'm not going to tell you to stop. But you'll most likely be stronger with parallel squats so you might be missing out on heavier lifts. Other than that, no biggie.
  • LilithLaquim
    LilithLaquim Posts: 16 Member
    Yeah, I feel like my joints aren't happy stopping at and coming out of parallel-my knees cave inward and I have to lean too far forward. Whereas if I go past the sticking point of parallel, I'm fine. Could be weak knees? I don't know. I would like to increase in strength as well as ROM, so maybe I'll back off the weight for a bit and try to get better form with parallel BW squats...it's just a really weird problem.
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    Yeah, I feel like my joints aren't happy stopping at and coming out of parallel-my knees cave inward and I have to lean too far forward. Whereas if I go past the sticking point of parallel, I'm fine. Could be weak knees? I don't know. I would like to increase in strength as well as ROM, so maybe I'll back off the weight for a bit and try to get better form with parallel BW squats...it's just a really weird problem.

    Are you holding the bar in a low bar position?

    If you are, and you want to do parallel squats maybe try with a higher bar position?
  • LilithLaquim
    LilithLaquim Posts: 16 Member
    Yeah, I feel like my joints aren't happy stopping at and coming out of parallel-my knees cave inward and I have to lean too far forward. Whereas if I go past the sticking point of parallel, I'm fine. Could be weak knees? I don't know. I would like to increase in strength as well as ROM, so maybe I'll back off the weight for a bit and try to get better form with parallel BW squats...it's just a really weird problem.

    Are you holding the bar in a low bar position?

    If you are, and you want to do parallel squats maybe try with a higher bar position?

    Didn't even think about bar position. Yeah, it is kind of low. Not quite on my shoulder blades, but probably close.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Yeah, I feel like my joints aren't happy stopping at and coming out of parallel-my knees cave inward and I have to lean too far forward. Whereas if I go past the sticking point of parallel, I'm fine. Could be weak knees? I don't know. I would like to increase in strength as well as ROM, so maybe I'll back off the weight for a bit and try to get better form with parallel BW squats...it's just a really weird problem.

    Are you holding the bar in a low bar position?

    If you are, and you want to do parallel squats maybe try with a higher bar position?

    Normally the opposite. Low bar is more difficult to go below parallel as hips should be further back and shins closer to vertical which requires more ankle dorsiflexion and knee flexion to go below parallel.

    OP: As long as you don't have butt wink happening then I'd just continue as is. Unless you are planning on powerlifting then just keep squatting low :smile: (and even then still has to be parallel)
  • LilithLaquim
    LilithLaquim Posts: 16 Member
    Thanks, folks!
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    Yeah, I feel like my joints aren't happy stopping at and coming out of parallel-my knees cave inward and I have to lean too far forward. Whereas if I go past the sticking point of parallel, I'm fine. Could be weak knees? I don't know. I would like to increase in strength as well as ROM, so maybe I'll back off the weight for a bit and try to get better form with parallel BW squats...it's just a really weird problem.

    Are you holding the bar in a low bar position?

    If you are, and you want to do parallel squats maybe try with a higher bar position?

    Normally the opposite. Low bar is more difficult to go below parallel as hips should be further back and shins closer to vertical which requires more ankle dorsiflexion and knee flexion to go below parallel.

    OP: As long as you don't have butt wink happening then I'd just continue as is. Unless you are planning on powerlifting then just keep squatting low :smile: (and even then still has to be parallel)

    ^^ listen to him, he knows stuff.
  • steve0820
    steve0820 Posts: 510 Member
    Yeah, I feel like my joints aren't happy stopping at and coming out of parallel-my knees cave inward and I have to lean too far forward. Whereas if I go past the sticking point of parallel, I'm fine. Could be weak knees? I don't know. I would like to increase in strength as well as ROM, so maybe I'll back off the weight for a bit and try to get better form with parallel BW squats...it's just a really weird problem.

    Are you holding the bar in a low bar position?

    If you are, and you want to do parallel squats maybe try with a higher bar position?

    Normally the opposite. Low bar is more difficult to go below parallel as hips should be further back and shins closer to vertical which requires more ankle dorsiflexion and knee flexion to go below parallel.

    OP: As long as you don't have butt wink happening then I'd just continue as is. Unless you are planning on powerlifting then just keep squatting low :smile: (and even then still has to be parallel)

    I agree as well. Bar position is something to look into.

    A few other things to consider if you haven't already or if its been mentioned in this thread:

    *Foot positioning (aligned with the knees)
    *De-load?
    *What shoes are you running? Compressed runners can effect your squat. Flat 1 piece sole or bare feet/socks.
    *Hip mobility work
    *Glute and hammy accesory work.
  • neandermagnon
    neandermagnon Posts: 7,436 Member
    I have issues with squat form due to long femurs and short shins. A wider stance fixes most of them. Raising the heel also can help as it basically compensates for the lack of shin length.

    I find it a lot easier to squat ATG than stop at parallel. However I never saw the point of stopping at parallel I just squat ATG... correct form is below parallel, i.e. it doesn't matter how far below parallel you go... stopping at parallel you're basically working against your own momentum, at least that's how it feels for me.
  • neandermagnon
    neandermagnon Posts: 7,436 Member
    Yeah, I feel like my joints aren't happy stopping at and coming out of parallel-my knees cave inward and I have to lean too far forward. Whereas if I go past the sticking point of parallel, I'm fine. Could be weak knees? I don't know. I would like to increase in strength as well as ROM, so maybe I'll back off the weight for a bit and try to get better form with parallel BW squats...it's just a really weird problem.

    Are you holding the bar in a low bar position?

    If you are, and you want to do parallel squats maybe try with a higher bar position?

    Normally the opposite. Low bar is more difficult to go below parallel as hips should be further back and shins closer to vertical which requires more ankle dorsiflexion and knee flexion to go below parallel.

    OP: As long as you don't have butt wink happening then I'd just continue as is. Unless you are planning on powerlifting then just keep squatting low :smile: (and even then still has to be parallel)

    if you have a relatively short shin and long femur then the above may not apply, as long femur/short shin predisposes your hips (and centre of gravity) to go too far back relative to the knees and correcting this requires limiting how far the hips go back and/or making the knees go further forward.

    Is there any reason why anyone has to stop at or just below parallel as opposed to going ATG? I've always gone as low as possible, which is ATG and stopping *at* parallel or just below (when I can go lower) seems unnatural and pointless
  • neandermagnon
    neandermagnon Posts: 7,436 Member
    this article discusses squat form adjustments based on body proportions, in particular femur length:

    http://www.schwarzenegger.com/fitness/post/picking-the-squat-thats-rght-for-you
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Is there any reason why anyone has to stop at or just below parallel as opposed to going ATG? I've always gone as low as possible, which is ATG and stopping *at* parallel or just below (when I can go lower) seems unnatural and pointless

    Mainly to move more weight.

    And the fact that most have more issues going ATG with mobility issues. Many people can get ATG but certainly not with a neutral lumbar spine so once loaded it's not safe.

    There is certainly more than one way to squat though.

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