Do I NEED to squat low....

kmaf2018 · February 2017

Hi all

I currently have a PT who is great and I have learnt so much since having and thoroughly enjoy my workouts, I squat (of course! Who doesn't!) however, we do box squats as I can only go parallel, something my PT said is OK plus we do box squats to continue improving my form which is getting so much better, my only slight problem is I need to learn to keep putting my weight through my heals so after numerous reading and videos I read that slightly lifting the toes help and it has helped and is helping......more however, I am obsessed with watching squat videos and cant help but wish I could go that little lower, I've also learnt a lot about the 'butt wink' and when I do try and squat lower I too get that slight butt wink! Another reason why we do box squats....I suppose to stop my obsession my question is 'do I really need to learn to squat lower'? I have asked my PT and he said no however I cant help but feel the need to ask of others opinions.

Thanks

Lizarking · February 2017

Just go slightly past parallel. That's all you need.

SideSteel · February 2017

If your goal is to compete in powerlifting then yes you need to squat below parallel.

Otherwise you probably don't need to, however that doesn't mean you can't strive towards that goal.

cwolfman13 · February 2017

Unless you're a power lifter and looking to compete, parallel is just fine. I do box squats as well as back squats and front squats...front squats are the only one's I do below parallel. I can load more weight with a box squat than a back squat so ultimately it helps me increase my back squat.

If you move to a traditional back squat, it's likely you will have to de-load some weight...if you want to go ATG it is highly likely you will have to de-load some weight.

Cylphin60 · February 2017

My wife is doing exactly what you are OP, learning heels and all. The box squats have actually helped her perfect her form far past what she could manage without. On the off days doing goblet or dumbbell squats she does go slightly lower as Lizarking said, just past parallel. I also go just slightly past parallel.

jjpptt2 · February 2017

You don't *need* to do anything.

Is PT personal trainer or physical therapist? I assume the former. If you want to do them and were told no, ask why. There may, or may not be, a good reason for it. Depending on the reason, go from there.

Meganthedogmom · February 2017

OP, do what you can do! I am willing to bet you will get to the point of squatting below parallel if you keep it up.

Cherimoose · February 2017

KMAF00 wrote: »

I need to learn to keep putting my weight through my heals so after numerous reading and videos I read that slightly lifting the toes help and it has helped and is helping

I'm going to disagree and say it's best to keep the toes on the ground, which provide stability, and push through your entire foot, not just your heels. If your trainer keeps telling you to push through your heels, you might have balance or mobility issues that aren't being addressed.

Anyway, try goblet squats. It's easier to go lower than back squats, and it's a more functional exercise too.. unless you want to compete in powerlifting.

JoRocka · February 2017

Also minor butt wink isn't the biggest crises- some people make I a huge thing- but really it's about not losing tension in your back.

If you're getting rounding in your lumbar- then it's to much- if you are still holding tension then a little butt wink isn't a crisis.

But every body is different- and no one will have the exact same squat. And little things will change it- you never "master" your squat- it's always a constant effort to get it stronger and more consistent every time you step under the bar.

JB035 · February 2017

Do what your body mechanics and Mobility allow you to do.

For example: I have to Mobility to go very low, but I have a left knee injury that hinders me from doing this with heavy weight, especially front Squat. So, in adjust to compensate for my injury.

VeryKatie · February 2017

I personally find I can't go below parallel. I can hit parallel but my dorsal flexibility just isn't where it would need to be to go lower. When I go lower, my whole form is thrown off. I'd rather have good form and slower progress or have to do a supplemental lift than to hurt myself. I have to be especially careful since I have scoliosis too.

You might be the in the same boat as me in terms of flexibility. It might be something you can work on to get where you want to be. But it also might be something you can't change, depending what's causing it.

Also what kind of shoes do you use while lifting? Shoes made a big difference for me. They should be completely flat (and hard) soled like Converse type shoes. Are you lifting in squishy runners with a heel that is higher off the ground than your toes?

YouHadMyCuriosity · February 2017

I can't squat past parallel with flat shoes, but I got lifting shoes with an elevated heel that help me go a little further. For me, it's a mobility issue, so I've been taking time to stretch my calves and it is helping... Albeit VERY slowly.

kmaf2018 · February 2017

Its not that I've asked my trainer and hes just said 'NO', I asked him was it important to go lower and he said no, my trainers are actually running trainers which I had fitted to me last October and I have read that converse are a good shoe to squat in due to the flatness! I might just give them a try. Thanks all

julie_broadhead · February 2017

He has an interesting take on going too low into your squat:

https://m.youtube.com/watch?v=NQD4Y_R4mOo

rybo · February 2017

Few things are truly "needed" but there is certainly nothing wrong trying to properly work towards a full range squat. Like already said a little butt wink isn't a big deal for the majority of people.

Also, while the cue may be push through your heels, you don't want to lift your toes. You want as full, stable contract with the ground as you can get when squatting. Lifting shoes actually have a raised heel to allow better alignment during a squat. Some people use small plate under their heels to achieve the same effect.

slacker80 · February 2017

Bleh! There is no right or wrong, with exception to competition. Look, if you feel them quads burning, than they're being worked period. sure there may always be a better or a preferred method. A Parallel is a good ROM (Range of motion). I personally use to be able to go ATG (A** To Ground) but after a sciatic nerve issue a couple years ago, I completely lost my ATG ROM. It just isn't going to happen, I lose balance completely a few inches below parallel, and I lock into place as if there is absolutely no more flexibility in my back and legs.

HOWEVER...and out of curiosity I'd like for you to try a front squat. sure the load will be significantly lighter but the workout is just as intense. for some odd reason I'm able to go ATG in a front squat and my balance is tons easier because the weight in front counters my balance issue of falling back.

Here's a helpful tip - Trap Bar dead lifts are another option equivalent to traditional squats. I know many folks who prefer the trap bar to squats in the rack. only difference is the work load isn't rested behind your neck above your shoulders, but instead supported by your grip and transferred up your arms and ultimately held up by shoulder and grip strength. (Gasp) Score!! it's a more compound exercise. legs/lower back/core/grip work/forearms/upper arms/shoulders. Winner winner chicken post workout dinner. LOL.

VintageFeline · February 2017

Form is more important than depth. Going too deep with bad form is worthless and can cause injury. Going to parallel with good form is much much better and will still yield results.

Work within your limits, not someone elses.

kmaf2018 · February 2017

Thanks all, your advice has been taken on board and I'm not going to worry so much about trying to get lower! Like people say form is whats important and I do get parallel which seems to be just as good too! I love my PT sessions! I am learning so much, Im currently reading Starting Strength book took hence my question on the squatting lower as the author says you should be going lower to avoid knee injury but im guessing as some people have mentioned this is more needed if your a power lifter or competitor! Thanks everyone x

canadianlbs · February 2017

KMAF00 wrote: »

Im currently reading Starting Strength book took hence my question on the squatting lower as the author says you should be going lower to avoid knee injury

afaik, 'lower' in that sense just means low enough that your hamstrings and glutes are sharing the load with your quads. in my experience that was real - over-relying on my quads put horrible pressure on my kneecaps that took a long time to resolve. but iirc from starting strength, hamstring/glute activation starts at parallel if you can get there without losing your spinal form. so going lower isn't necessary in that sense.

personally i found that going lower was a form of laziness, and very bad for my hips. that's more my fault than the fault of the depth, to be clear. but it can be very tempting to just drop down without really using most of your muscles, and count on the inherent tension of your soft tissues to 'catch' you and stop the descent. this is really seriously not a good thing to do, regardless of knees.

Do I NEED to squat low....

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