For those that don't know what ATg is - Ass to grass. Anyone else do them? They have been building my mass and strengh very well, but I feel like im putting too much pressure on my knees
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Thread: ATG squats v. Regular squats
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08-23-2006, 09:28 PM #1
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08-23-2006, 09:38 PM #2
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I do them. Less stress on the knees and fuller ROM. Squatting down only to parallel puts the brunt of the pressure on the knees as they are the ones trying to stop the weight dead in the middle of the rep in order to shoot back upwards. I consider parallel as a half rep and a half ROM.
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08-23-2006, 09:40 PM #3
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08-23-2006, 09:42 PM #4
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08-23-2006, 09:52 PM #5
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08-23-2006, 09:54 PM #6
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08-23-2006, 10:03 PM #7
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08-23-2006, 10:30 PM #8
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08-24-2006, 12:49 AM #9
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08-24-2006, 12:56 AM #10
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08-24-2006, 01:00 AM #11
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08-24-2006, 05:51 AM #12
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08-24-2006, 05:57 AM #13
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08-24-2006, 06:03 AM #14
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ATG is only safer on the knees if you know how to squat correctly. Even if you think you know how to squat correctly and are feeling pains somewhere, you most likely aren't. For ATG, you're going to have to allow your knees to fall over your toes a little bit, which might stress the patella tendon if you're not accustomed to the movement. If you know how to warm-up then your knees should be okay. Main thing is to make sure that you are DRIVING YOUR KNEES OUT to the sides when you are squatting. Weak glutes/hamstring (PC) and strong quads in relation will cause your knees to sometimes buckle during the up portion of the lift. This means you need to strengthen your posterior chain muscles, abductors, etc. Your knees should stay in 1 spot during the lift (until lockout). Drop the weight a bit, suck down your ego, and learn how to squat correctly ATG before you tear a patella tendon. Also, knee soreness might come about from too much of a narrow stance. Widen your stance out more if you can, but only enough so that you can still hit ATG.
Also, unless you're on a program which calls for continuous ATG Squats, it might be better on the knees if you were constantly switching up your squat styles. Such as one time do ATG, another do powerlifting wide-stance squats, another do box squats, another do heals-touching squats, another use a different bar if your gym has variety, etc. This will help so that you don't get drilled into the same movement over and over, as well as allowing you to train different muscles each time to keep progress going.Last edited by Khryz; 08-24-2006 at 06:05 AM.
I've still got a lot to learn.
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08-24-2006, 06:08 AM #15
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08-24-2006, 06:19 AM #16
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08-24-2006, 07:10 AM #17
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Originally Posted by WCCI've still got a lot to learn.
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08-24-2006, 08:58 AM #18
I find it is phyically impossible for me to go ASG, there is just no possible way I see of doing it. I guess some peoples structure prevents them from doing it. With that said I do go a bit below parallel.
I also find that I have to have a wider stance when I squat. And stick my toes out to the sides a bit more.
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08-24-2006, 09:15 AM #19Originally Posted by Capital_m
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08-24-2006, 09:32 AM #20
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08-24-2006, 10:22 AM #21
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08-24-2006, 10:42 AM #22
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08-24-2006, 10:51 AM #23
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02-14-2007, 07:19 AM #24
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02-14-2007, 07:26 AM #25
I enjoy doing both atg and parallel.
I've noticed most of you guys are all about atg, but some other forms of squats can actually help build mass and even help you break through plateaus.
Quarter squats are actually very useful. They really jack up the tops of your quads because you can lift with a weight that is greater than your full squat 1RM. Also, half squats help develop extra mass and power in the thighs.
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02-14-2007, 07:43 AM #26
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02-14-2007, 09:57 AM #27
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02-14-2007, 10:03 AM #28
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If you want to get big, be good at the Squat, Deadlift, pull and bench press, the rest is between you and your dinner plate.
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02-14-2007, 10:27 AM #29
atg is usually a narrowish stance... more quad involvement, and less weight can be handled. the wider stance will allow you to use more weight but also not go down as far if you arent real flexible. the wide stance allows more hamstring and glute involvement..
niether is better than the other really. for some people ATG squats can be bad for the knees.. there was a thread like this a while ago and they said why and pretty much proved it.
im sorry but you have been brain washed if you think ATG squats is the end all exercise... it really seems like many here have beenLast edited by whitesox3223; 02-14-2007 at 10:31 AM.
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02-14-2007, 10:29 AM #30
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