ok so ive read that ATG squats work your glutes much more, my glutes are already probably the most worked muscle from reg squats. ive considered setting back the weight to do ATGs. I dont compete so im not concerned about my squat max lowering a little if I could ATGs down im just wandering how worth it they are.
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Thread: what is it about ATG squats
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01-11-2011, 04:14 PM #1
what is it about ATG squats
lift as hard as possible!
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01-11-2011, 04:24 PM #2
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01-11-2011, 04:27 PM #3
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01-11-2011, 04:33 PM #4
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01-11-2011, 04:48 PM #5
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01-11-2011, 04:50 PM #6
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01-11-2011, 04:52 PM #7
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01-11-2011, 05:03 PM #8
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01-11-2011, 05:03 PM #9
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01-11-2011, 05:10 PM #10
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01-11-2011, 05:13 PM #11
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01-11-2011, 05:18 PM #12
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01-11-2011, 05:49 PM #13
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In any exercise, the greater the range of motion, the more thoroughly the involved muscles are worked.
Consider the bicep curl. If you do one of those half curls, with elbow going from
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the biceps will not be worked as thoroughly as if you go from
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to
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That's because your biceps are an elbow flexor, they decrease the angle of the elbow joint. So the more the elbow is flexed, the more the biceps will be worked. However this means you'll be able to use less weight in your curls, which is why most guys in gyms do the half-curls. They would rather look good today and have weak small biceps tomorrow, than look weak today and have strong large biceps tomorrow. Short-term thinking, also known as being stupid and lazy.
Likewise with your glutes and hamstrings. One of their jobs is to extend the hip. So the more you flex your hip - the deeper you go on a squat - the more your glutes and hamstrings have to work to extend your hip.
The human body is designed to squat deep. It was not designed to do half-squats. That is why the squat-hold is a punishment on military recruit courses, whereas 4 billion Asians and Africans happily spend many hours sitting in the deep squat position. Half-squats are damaging to your knee and hip joints. However half-squats use less muscles, so they're not as hard and tiring as deep squats. Thus, setting aside which is appropriate for each person's goals, half-squats are generally preferred by lazy people.
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01-11-2011, 05:53 PM #14
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01-11-2011, 05:53 PM #15
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01-11-2011, 07:14 PM #16
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01-11-2011, 07:16 PM #17
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01-11-2011, 07:18 PM #18
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01-11-2011, 07:22 PM #19
OP: Disregard the parrots and squat as deep as you can without compromising lower back arch/strength/whatever. Some people simply do not have the natural flexibility/body proportions to squat hams on calves without seeing major lumbar caving-innage. ATG is not at all necessary to develop a strong posterior chain. And no, squatting below parallel doesn't relegate you to pussy status (leg press exclusive will).
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01-11-2011, 07:31 PM #20
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01-11-2011, 07:36 PM #21
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01-11-2011, 07:52 PM #22
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01-11-2011, 07:53 PM #23
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01-11-2011, 07:55 PM #24
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01-11-2011, 07:59 PM #25
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I stopped back squats, they always kill my lower back. Form was always perfect though. Front squats are fantastic, finally hit 315lbs for 2! But ever since i started keeping my feet close to each other my new max is 275lbs lol Feet together is much harder!
Wore the wrong type of shoes for squatting, i now have vibram5finger shoes.
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01-11-2011, 08:04 PM #26
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01-11-2011, 08:13 PM #27
Front squats rock!
Since I tore my left adductor I have kept the back squats to a minimum. My knees feel much better with fronts than they ever did with back squats.
BB2K once I have enough posts to be able to post a video of my front squats. My wife saw your vid and said "I thought you said you couldn't post vids on there yet". haha!Check out www.thatworkoutguy.com to find out the number one training secret I have learned in 30 years of being around strength sports.
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01-11-2011, 08:16 PM #28
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shoot me the link and ill post it bro. PM it to me.
I had my L5/S1 operated on, the worst pain ive ever felt. Ive had 4 knee surgeries on my right knee and i am now 30% disabled in that knee. Now, my injuries werent from squatting but back squats were just to painful after my surgeries. Front squats are pain free and i get great results with them.
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01-11-2011, 08:20 PM #29
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01-11-2011, 08:27 PM #30
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