Parallel/ Below Parallel/ OR Ass to Grass?
and waht do you consider the most efficient for the population
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Thread: How low do you go for Squatting?
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01-11-2011, 07:23 PM #1
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01-11-2011, 08:25 PM #2
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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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My Training Log:
new log soon!
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01-11-2011, 08:44 PM #3-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
journal: http://forum.bodybuilding.com/showthread.php?t=130985093
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01-11-2011, 09:42 PM #4
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01-12-2011, 08:14 AM #5
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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01-12-2011, 09:09 AM #6
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01-12-2011, 09:11 AM #7
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01-12-2011, 11:09 AM #8
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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01-12-2011, 11:23 AM #9
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01-12-2011, 11:34 AM #10
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01-12-2011, 11:37 AM #11
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)
800g javelin (U17) - 20.05m
AGE - 15
Want a 16m 6kg throw by next year.
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01-12-2011, 11:41 AM #12
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01-12-2011, 11:43 AM #13
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01-12-2011, 12:16 PM #14-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
journal: http://forum.bodybuilding.com/showthread.php?t=130985093
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01-12-2011, 01:33 PM #15
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01-12-2011, 01:43 PM #16
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.
Deadlift Junkies
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I've never seen anybody that wants to be good as much as this kid-my coach
"There is no reason to be alive if you can't do DEADLIFT"--Jon Pall Sigmarsson
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01-12-2011, 03:55 PM #17
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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01-12-2011, 04:53 PM #18
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01-13-2011, 12:03 AM #19
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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-
ACE-PT, NSCA, USATF-1
danprater.blogspot.com - blog for everything related to throws, rugby, training, etc. and stuff that isnt.
Youtube
http://www.youtube.com/user/ubertoss2000
Throwers
http://forum.bodybuilding.com/showthread.php?t=122693921
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04-09-2012, 08:15 AM #20
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04-09-2012, 09:11 AM #21
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04-09-2012, 12:03 PM #22
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04-09-2012, 12:22 PM #23
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04-09-2012, 12:49 PM #24
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.Bravery and stupidity are often synonymous. So are cowardice and intelligence.
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04-09-2012, 12:59 PM #25
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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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PRs
500/405/615
Training Log: http://forum.bodybuilding.com/showthread.php?t=159250211
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04-09-2012, 01:02 PM #26
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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04-09-2012, 01:28 PM #27
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.
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.
Bravery and stupidity are often synonymous. So are cowardice and intelligence.
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04-09-2012, 02:16 PM #28
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04-09-2012, 03:14 PM #29
- Join Date: May 2009
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04-09-2012, 03:40 PM #30
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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