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  1. #1
    Registered User mrpatrson's Avatar
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    what is it about ATG squats

    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.
    lift as hard as possible!
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  2. #2
    Encyclochuzzle chazzy1864's Avatar
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    For me? Not required for my routine.

    For others? A staple.
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  3. #3
    Registered User washedupwarrior's Avatar
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    After a lifetime of training all different kinds of squats and contact sports its the only way I can squat that doesnt hurt my knees. ATG all the way!
    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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  4. #4
    demonized walrus ZenBrah's Avatar
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    Apparently, if you don't do them, you are a pussy. Atleast thats what I've heard.
    [If It Fits Your Macros Crew] - U mad?

    olympic lifter in the making. o-lifting for the lulz.
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  5. #5
    Registered User viperjax's Avatar
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    Originally Posted by chazzy1864 View Post
    For me? Not required for my routine.

    For others? A staple.
    way to derail what could have been an epic thread
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  6. #6
    Registered User viperjax's Avatar
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    Originally Posted by mrpatrson View Post
    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.
    not sure if you're trolling but.. if your glutes get worked most from half squats then why are you asking about lowering the weight to do atg? if it ain't broke..
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  7. #7
    Never get outworked AusPower's Avatar
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    Originally Posted by ZenBrah View Post
    Apparently, if you don't do them, you are a pussy. Atleast thats what I've heard.
    This is correct.
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  8. #8
    Registered User chinesemuscle's Avatar
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    if you think your glutes are sore from half squats, you should really try a full squat and quit being a pussy.
    Everybody wants to be a bodybuilder, but doesn't nobody want to lift no heavy ass weights. --Ronnie Coleman
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  9. #9
    Registered User mrpatrson's Avatar
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    Originally Posted by viperjax View Post
    not sure if you're trolling but.. if your glutes get worked most from half squats then why are you asking about lowering the weight to do atg? if it ain't broke..
    not trolling... perhaps i want to take my legs through a full range of motion and doing so will work the entire leg more completly?
    lift as hard as possible!
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  10. #10
    Registered User matjusm's Avatar
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    Originally Posted by mrpatrson View Post
    not trolling... perhaps i want to take my legs through a full range of motion and doing so will work the entire leg more completly?
    There you have it, now start ATG squatting.

    Funny thing I found was that after I started doing full squats, its been impossible to go back to stopping at parallel since it feels so unnatural to stop at an arbitrarily defined point when I could instead go down further.
    Strength + Speed = Power

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  11. #11
    Registered User IronDGM's Avatar
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    atg squats not only work the glutes very well, but also work the higher portion of the quad. If ur glutes r gettin overdeveloped then try taking abit of pressure of ur heels and transfering to the front part of the foot.
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  12. #12
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by chinesemuscle View Post
    if you think your glutes are sore from half squats, you should really try a full squat and quit being a pussy.
    lawl...
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  13. #13
    community gym PT KyleAaron's Avatar
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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

    |
    \

    to

    |_

    the biceps will not be worked as thoroughly as if you go from

    |
    |

    to

    |/

    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.

    Elite coaching is about getting the last 5% out of a person's performance, personal training is about getting the first 50%.
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  14. #14
    Registered User Forshy's Avatar
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    are they bad for your knees?
    Beginning Madcow 5x5 10/29/11

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  15. #15
    Banned KR3W1's Avatar
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    Originally Posted by KyleAaron View Post
    Lol at squatting asians. But your answer OP, is that half squats are for pussys
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  16. #16
    Registered User Protege385's Avatar
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    Half-squats really work your glutes that much? They dont do jack for mine. Chazzy what is your leg routine like? Heavy lunges and leg-spreaders ?
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  17. #17
    Barkley Farlesworth II Farley1324's Avatar
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    I don't think I have done a single weighted ATG squat in my life.
    Successful people do what they need to, especially when they don't feel like it.

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  18. #18
    Registered User Protege385's Avatar
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    Originally Posted by Farley1324 View Post
    I don't think I have done a single weighted ATG squat in my life.

    Form is badass, I must say
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  19. #19
    running again... slooowly retiredrunner's Avatar
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    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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  20. #20
    I'm on the nightrain Hack Squat's Avatar
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    It's easier to do atg front squats as far as flexibility. Take some weight off and try them, they won't work the glutes as much and you can get full rom. With time you can use almost as much weight as you could back squat.
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  21. #21
    Barkley Farlesworth II Farley1324's Avatar
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    Originally Posted by Hack Squat View Post
    It's easier to do atg front squats as far as flexibility. Take some weight off and try them, they won't work the glutes as much and you can get full rom. With time you can use almost as much weight as you could back squat.
    I have a MUCH easier time getting depth with front squats than low bar back squats.
    Successful people do what they need to, especially when they don't feel like it.

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  22. #22
    HUGEbanks BB2K's Avatar
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    Originally Posted by washedupwarrior View Post
    After a lifetime of training all different kinds of squats and contact sports its the only way I can squat that doesnt hurt my knees. ATG all the way!
    Im the same way. ATG is all i can do, anything less kills my knees.
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  23. #23
    HUGEbanks BB2K's Avatar
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    Originally Posted by Farley1324 View Post
    I have a MUCH easier time getting depth with front squats than low bar back squats.
    ATG front squats would be my #1 staple movement. LOVE this movement more than any other and i have gotten way better results with ATG Front squats than regular back squats. I keep my feet close together so i hit the outter sweep really well.
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  24. #24
    Barkley Farlesworth II Farley1324's Avatar
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    Originally Posted by BB2K View Post
    ATG front squats would be my #1 staple movement. LOVE this movement more than any other and i have gotten way better results with ATG Front squats than regular back squats. I keep my feet close together so i hit the outter sweep really well.
    I like front squats quite a bit. I havn't hardly ever done them as anything other than a light day squat alternative, but I may begin to interchange them with back squats.
    Successful people do what they need to, especially when they don't feel like it.

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  25. #25
    HUGEbanks BB2K's Avatar
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    Originally Posted by Farley1324 View Post
    I like front squats quite a bit. I havn't hardly ever done them as anything other than a light day squat alternative, but I may begin to interchange them with back squats.
    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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  26. #26
    Barkley Farlesworth II Farley1324's Avatar
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    Originally Posted by BB2K View Post
    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.
    Low back problems are one reason I may do less back squatting. That pains me to say, but I have taken videos of my form on days where my back was slightly FUBAR the next morning.

    As my sig shows my front squat PR is 325x1. I couldn't do that right now though. Double
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  27. #27
    Registered User washedupwarrior's Avatar
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    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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  28. #28
    HUGEbanks BB2K's Avatar
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    Originally Posted by washedupwarrior View Post
    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!
    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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  29. #29
    Barkley Farlesworth II Farley1324's Avatar
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    Originally Posted by BB2K View Post
    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.
    Damn. That's some ****.

    I have a herniated L5-S1, nowhere near surgical, and it's enough of a PITA at times.
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  30. #30
    Under Construction unity's Avatar
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    just want to say it is nice to see members of this board finally migrating to front squats after years of seeing nothing but the hip break/low bar back squat gangs terrorizing every single thread.
    i'm hungry
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