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  1. #1
    Banned patriotsfan8's Avatar
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    How low do you go for Squatting?

    Parallel/ Below Parallel/ OR Ass to Grass?

    and waht do you consider the most efficient for the population
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  2. #2
    Registered User jgood's Avatar
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    As low as possible. The lower you get the more it stretches the hamstrings and gives you a better workout for more muscles. The higher you go the more quad dominant the exercise is.
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  3. #3
    champion w8lifter in prog boykid28's Avatar
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    Originally Posted by patriotsfan8 View Post
    Parallel/ Below Parallel/ OR Ass to Grass?

    and waht do you consider the most efficient for the population

    this low
    -we are what we repeatedly do. therefore, excellence is not an act but a habit.
    -sollevatore di pesi campione in corso
    -"that guy is running in shorts"Dr.House
    "he's not running, he's trolling"Dr.Wilson

    gym PR's:

    snatch:90kg
    clean & jerk:117.5kg
    total:202.3kg

    oly squat:179.5kg

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  4. #4
    Registered User jpk14's Avatar
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    I have always heard different opinions and been told it is personal preference. However, in reading a few different articles on the site, I have seen mentions that going to low is bad for the knees, and that just above parallel is sufficient.
    No excuses! You either do or you don't!
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  5. #5
    Registered User daveshit's Avatar
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    Originally Posted by jpk14 View Post
    I have always heard different opinions and been told it is personal preference. However, in reading a few different articles on the site, I have seen mentions that going to low is bad for the knees, and that just above parallel is sufficient.
    That is absolutely not correct. Weightlifters do ass to grass squats their whole lifting carrer. And it works for them. Technique and flexibility is important and it may be the factor that limits you to go full depth. Squatting above parallel can create muscle imbalance if posterior chain is not trained enough. With deeper squats you get an exercise for whole posterior chain and aterior as you get above parallel.
    Not saying that you shouldn't do quarter squats, just saying that full squats aren't bad for knees.

    Quarter squats can be used, but should be limited. And posterior chain work must be a priority to most athletes, because majority of athletes have some weak link in posterior chain. I have seen few guys who are hamstring dominant, but it's rare.
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  6. #6
    Registered User tyenser's Avatar
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    Originally Posted by dave**** View Post
    That is absolutely not correct. Weightlifters do ass to grass squats their whole lifting carrer. And it works for them. Technique and flexibility is important and it may be the factor that limits you to go full depth. Squatting above parallel can create muscle imbalance if posterior chain is not trained enough. With deeper squats you get an exercise for whole posterior chain and aterior as you get above parallel.
    Not saying that you shouldn't do quarter squats, just saying that full squats aren't bad for knees.

    Quarter squats can be used, but should be limited. And posterior chain work must be a priority to most athletes, because majority of athletes have some weak link in posterior chain. I have seen few guys who are hamstring dominant, but it's rare.
    I actually read where full/deep squats are better for you than working the quads on a leg extension machine. they say it puts to much pressure on your knees at the point where you legs extend beyond the seat that it creates a shearing action at the joint and where leg rests on the seat.
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  7. #7
    do u even lift? ven33's Avatar
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    Ass to grass. There is no other form of squatting IMO. There are too many people that don't even get to parallel though and tell me that they "squat" 300+ . I laugh.
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  8. #8
    Registered User carl.c's Avatar
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    AS said before go as low as you can. ATG squats are ideal but some people can't do them because of mechanical limits. I know this will start sh88 storm of posts but any squat that is 2 to 3 inches below parellel activats all muscles suficantly any squat parelle or above places to much stress on the knees.
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  9. #9
    Registered User desteph's Avatar
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    Originally Posted by dave**** View Post
    That is absolutely not correct. Weightlifters do ass to grass squats their whole lifting carrer. And it works for them. Technique and flexibility is important and it may be the factor that limits you to go full depth. Squatting above parallel can create muscle imbalance if posterior chain is not trained enough. With deeper squats you get an exercise for whole posterior chain and aterior as you get above parallel.
    Not saying that you shouldn't do quarter squats, just saying that full squats aren't bad for knees.

    Quarter squats can be used, but should be limited. And posterior chain work must be a priority to most athletes, because majority of athletes have some weak link in posterior chain. I have seen few guys who are hamstring dominant, but it's rare.
    Show me a powerlifter who squats deep and doesn't have a knee issue
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  10. #10
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    Originally Posted by jpk14 View Post
    I have always heard different opinions and been told it is personal preference. However, in reading a few different articles on the site, I have seen mentions that going to low is bad for the knees, and that just above parallel is sufficient.
    Mark Rippetoe has a very good write up on this in his book. He breaks it down biomechanically and physically.

    Squatting above parallel pits much more stress and rotational stress on your knees. You should break parallel if only for the sake of your knees
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  11. #11
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    I squat to just above parrallel. It's a preferance based on your sport.

    Come my offseason, I'll go ATG.
    COMPETITION BESTS:
    4kg shot - 13.70m
    5kg shot (U17) - 12.55m
    6kg shot (JUN) - 11.39m
    1.5kg discus (U17) - 32.60m
    1.75kg discus (JUN) - 29.70m
    5kg hammer (U17) - 30.49m (one turn)
    6kg hammer (JUN) - 27.03m (one turn)
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  12. #12
    Registered User Willhu12's Avatar
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    Originally Posted by desteph View Post
    Show me a powerlifter who squats deep and doesn't have a knee issue
    I haven't heard of many that do...
    COMPETITION BESTS:
    4kg shot - 13.70m
    5kg shot (U17) - 12.55m
    6kg shot (JUN) - 11.39m
    1.5kg discus (U17) - 32.60m
    1.75kg discus (JUN) - 29.70m
    5kg hammer (U17) - 30.49m (one turn)
    6kg hammer (JUN) - 27.03m (one turn)
    800g javelin (U17) - 20.05m

    AGE - 15

    Want a 16m 6kg throw by next year.
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  13. #13
    Registered User Willhu12's Avatar
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    Originally Posted by ven33 View Post
    Ass to grass. There is no other form of squatting IMO. There are too many people that don't even get to parallel though and tell me that they "squat" 300+ . I laugh.
    Many olympic throwers only use half or even quater squats - these guys can beat elite sprinters in the 40m dashe.
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    5kg shot (U17) - 12.55m
    6kg shot (JUN) - 11.39m
    1.5kg discus (U17) - 32.60m
    1.75kg discus (JUN) - 29.70m
    5kg hammer (U17) - 30.49m (one turn)
    6kg hammer (JUN) - 27.03m (one turn)
    800g javelin (U17) - 20.05m

    AGE - 15

    Want a 16m 6kg throw by next year.
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  14. #14
    champion w8lifter in prog boykid28's Avatar
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    Originally Posted by desteph View Post
    Show me a powerlifter who squats deep and doesn't have a knee issue
    if im not mistaken he said weightlifters, not powerlifters. sorry ur argument is invalid.
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  15. #15
    Banned patriotsfan8's Avatar
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    I used to squat 3 inches below 90, but now I do 90

    my overall goal is to get more explosive after my read as I play OLB, what do you guys prefer? 90, or a bit below 90?
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  16. #16
    2nd is not a option evilone777's Avatar
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    i squat parallel but its because i go with a wider stance if your going with a narrower stance you generally squat deeper than with a wider stance.
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  17. #17
    Registered User daveshit's Avatar
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    Originally Posted by Willhu12 View Post
    I squat to just above parrallel. It's a preferance based on your sport.

    Come my offseason, I'll go ATG.
    I used to have cycle on texas method or even with the starting strength where I started with relativly low weight and did atg squats, when I stalled on them I switched to a little bit higher squat, but it was below parallel. After that I did gew session with sth slightly above parallel just to drain everything from that given cycle. This is a good way to use them.
    As you said, a lot of throwers and shot putters, high jumpers and voleyball players use half squats, quarter squats. But you must make sure to do sufficient volume for hamstrings and glutes.
    And, deep squats can always be done after your regular half/quarter squat by stripping some weight off and pumping few sets.

    To opener: If you don't want to bother about knee issues and volume done for posterior vs anterior chain then go for deeper option, something below parallel.
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  18. #18
    Registered User desteph's Avatar
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    Originally Posted by boykid28 View Post
    if im not mistaken he said weightlifters, not powerlifters. sorry ur argument is invalid.
    damn, good call sir
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  19. #19
    Rugger w/ a throwing prob xxtwistedxx's Avatar
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    these threads always crack me up. only because if youre going to be squatting then theres one depth that needs to be used.

    ask the guys who train this kid-
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  20. #20
    just waiting for a mate trapsbro's Avatar
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    actually when i did go parellel my knees started hurting and i had this knee pain when i squatted and then i went deeper and within a couple months ive had no pain
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  21. #21
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    Squatting to parallel is the best for non-olympic weightlifters. Squatting ATG limits your quad development which is important to lots of sports.
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    Twice the Newbie NewbieX2's Avatar
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    I squat ATG. It's more natural.
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    Registered User JamieQB8's Avatar
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    Squat as low as you can while maintaining full body tension and an arch in your lower back
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    Strongman rugger lhprop1's Avatar
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    Originally Posted by DCSpartan View Post
    Squatting to parallel is the best for non-olympic weightlifters. Squatting ATG limits your quad development which is important to lots of sports.
    So let me see if I got this straight. Going to parallel develops the quads, but going deeper than parallel somehow limits quad development despite the fact that you're still doing the same as a parallel squat + a little bit on the ROM? I guess going past parallel somehow takes the quads out of the equation on the concentric.

    IT MAKES PERFECT SENSE!

    /facepalm

    I'm not even going to waste the keystrokes to pick apart your argument with things like developing the posterior chain or how "quad development" is a silly notion and has nothing to do with sport specific training unless you play bodybuilding.
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    Twice the Newbie NewbieX2's Avatar
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    Originally Posted by lhprop1 View Post
    So let me see if I got this straight. Going to parallel develops the quads, but going deeper than parallel somehow limits quad development despite the fact that you're still doing the same as a parallel squat + a little bit on the ROM? I guess going past parallel somehow takes the quads out of the equation on the concentric.

    IT MAKES PERFECT SENSE!

    /facepalm

    I'm not even going to waste the keystrokes to pick apart your argument with things like developing the posterior chain or how "quad development" is a silly notion and has nothing to do with sport specific training unless you play bodybuilding.
    I'm definitely arguing for his point, but I think he means to say that if squatting is important because it develops the quads, then going to parallel is better because it allows you to use more weight than going ATG. Again, I'm not taking his side, just saying where he might be coming from.
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    Registered User carl.c's Avatar
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    Ijprop1: Oveously you no nothing about training. i bet you think the guy recommending gas masks for trianing is one of the cutting edge guys on this forum
    Just kidding, I htink DC is correct thought wrong (how tha tfor confustion). If the squater only goes half way the quads have to activate more to over come the momentom, there by working them harder. Of cource thats a good thing if you don't care about your knees or working the whole chain properly. Who know I look forward to his defence.
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    Strongman rugger lhprop1's Avatar
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    Originally Posted by NewbieX2 View Post
    I'm definitely arguing for his point, but I think he means to say that if squatting is important because it develops the quads, then going to parallel is better because it allows you to use more weight than going ATG. Again, I'm not taking his side, just saying where he might be coming from.
    I can see that point, but squatting only to parallel not only reduces hamstring flexibility, it creates shear on the patellar tendon by stopping at an unnatural point. If you want to watch what a squat should look like, watch a 2 year old child. They have perfect form because they haven't developed any bad habits or imbalances.

    The reason powerlifters 'only' squat to parallel is because that's the means by which they're judged in competition.

    And if squatting ATG limits 'quad development', why is it only ideal for Olympic lifters? Does this imply that they have inferior quads to other athletes? Chakarov's 270kg x 3 would disagree with you.



    Originally Posted by carl.c View Post
    Ijprop1: Oveously you no nothing about training. i bet you think the guy recommending gas masks for trianing is one of the cutting edge guys on this forum
    Just kidding, I htink DC is correct thought wrong (how tha tfor confustion). If the squater only goes half way the quads have to activate more to over come the momentom, there by working them harder. Of cource thats a good thing if you don't care about your knees or working the whole chain properly. Who know I look forward to his defence.
    Is this post in english? Even if you're saying what I think you're trying to say (and that's a big 'if'), it's incorrect.
    Last edited by lhprop1; 04-09-2012 at 01:37 PM.
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    feel good, wheel good hockeyd13's Avatar
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    Originally Posted by patriotsfan8 View Post
    Parallel/ Below Parallel/ OR Ass to Grass?

    and waht do you consider the most efficient for the population
    Depends on what you're training for. Remember that all exercise yields a specific response. If you're training for activities that are rarely going to require a full knee bend, then there is literally no reason to go that deep on a squat.
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    Twice the Newbie NewbieX2's Avatar
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    Originally Posted by hockeyd13 View Post
    Depends on what you're training for. Remember that all exercise yields a specific response. If you're training for activities that are rarely going to require a full knee bend, then there is literally no reason to go that deep on a squat.
    We (at least I don't, I'm unsure about you) don't do exercises because they specifically mimic our sporting motion, we use them because they strengthen the muscles involved.
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    feel good, wheel good hockeyd13's Avatar
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    Originally Posted by NewbieX2 View Post
    We (at least I don't, I'm unsure about you) don't do exercises because they specifically mimic our sporting motion, we use them because they strengthen the muscles involved.
    If you're training for power/speed, you're not going to focus solely on standard tempo lifts. While it's true that before you move onto sport-specific resistance training programs that you want to build a base of strength that will prevent injury, if you're not utilizing a full knee bend in any competition activities, then there is literally no point to doing them when training for that specific sport/competition.
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