OK, so I'm trying to do parallel level squats but I don't know if I'm going low enough. I saw a guy put a bench under himself to just touch it when going down and I tried doing this and I sat down by accident. I know I could probably avoid this by keeping the bench out more but some days available benchs are hard to find. Is there any trick for knowing if you're going low enough? I have a mirror in front of me when I'm squatting but the front view doesn't help much.
Thanks .
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11-10-2007, 08:45 PM #1
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Squat:How to tell if you're going low enough?
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11-10-2007, 08:47 PM #2
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11-10-2007, 08:48 PM #3
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11-10-2007, 09:25 PM #4
Squat 'til you can't go any lower...when your ass hits your calves (if mobility allows).
There's a better way to do the 'sit down' squat. It's called a box squat and it works your posterior chain a bit better than a regular squat. You get a box that is a height 1" below parallel and squat to it. A regular adjustable bench would be too high...even for me and i'm 6'3".Who the hell drank my water!??!!
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11-10-2007, 09:51 PM #5
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You could have a partner tell you how deep you are going or if really keen film yourself. Alternatively, get to learn by feel....use the bar only and watch yourself using a corner mirror.
Go as far down as your physical restrictions/flexibility permits, stopping shy of your trunk beginning to round or flex forward, or shy of yourr heels rising off the floor.Last edited by call_me_pops; 11-10-2007 at 10:08 PM.
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11-10-2007, 09:56 PM #6
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11-10-2007, 10:00 PM #7
It needs to be pounded into people's heads that going 'parallel' creates a powerful shearing force on your knees...as opposed to going lower than parallel where your hips start taking the load more. Stopping at 'parallel' is the most unnatural position to stop at. I'll post documentation when I wake up.
Going lower than parallel is better for your knees, teaches you proper squat mechanics (heels coming up off the floor???? YIKES, you might want to relearn your squat), and develops your legs more fully.Who the hell drank my water!??!!
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11-11-2007, 05:53 AM #8
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11-11-2007, 06:38 AM #9
ass to calves!
screw parallel! why would you do an exercise half way?
if you bench pres do you stop the descent half way down ? no way!
go as far down as possible; i like to do a SLIGHT bounce off my calves at the bottom: just like touching your chest with the bar on bench press!
here is a great link:
http://forum.bodybuilding.com/showpo...77&postcount=5"As sure as the world stands, you jf1 shall spend an eternity in Hell in eternal torment..."
jake24
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11-11-2007, 06:48 AM #10
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11-11-2007, 07:50 AM #11
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11-11-2007, 08:01 AM #12
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11-11-2007, 09:17 AM #13
i agree, i used to squat all the way down but hurt my legs real bad. Now i just go as far as i can without pushing the limites too far
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11-11-2007, 09:18 AM #14
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11-11-2007, 09:27 AM #15
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11-11-2007, 09:46 AM #16
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11-11-2007, 10:50 AM #17
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11-11-2007, 11:00 AM #18
Go Past Parallel
As promised, courtesy of Alwyn Cosgrove:
The Parallel Universe
Myths:
"When squatting, don't go below parallel."
Real-World Response
Have you ever watched kids learn to stand? They begin in a full squat. In fact, the fetal position is a full squat. That's how your knee actually developed ? in the full squat position.
Read more:
http://www.t-nation.com/readArticle.do?id=1767210&cr=
I'd say the only reason people don't squat past parallel isn't because they "can't". It's because you can't load up the weight and do quarter squats and look badass. And squatting to the floor with 225 is not as sexy as quarter repping 405.Who the hell drank my water!??!!
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11-11-2007, 12:15 PM #19
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11-11-2007, 12:39 PM #20
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11-11-2007, 02:33 PM #21
Wow, I'm sure you read all of Alwyn Cosgrove's complex article on going past parallel and the only thing that piqued your interest was my last sentence. Good to go.
Two totally separate issues. Issue 1) going past parallel is better and healthier for musculature and knees. Issue 2) My opinion on why people don't go past parallel. Parallel is better than quarter repping and all the way down is better than all.
If I had a dollar for people I've seen squat to AT LEAST parallel or beyond in the last month at the gym...I'd have a dollar.
Parallel squatting isn't quarter repping, it's just not good for your knees.Who the hell drank my water!??!!
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11-11-2007, 03:17 PM #22
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To know if your going down parallel, or slightly above, you should feel the side of your hips tighten or some the top side of your hips (hip flexors) should be tight. Or you should feel your hamstrings stretch. It all depends on your knees if you should go below parallel or just do parallel squats. Quarter squats do build mass to an extent, but what you do is up to you.
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11-11-2007, 03:23 PM #23
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11-11-2007, 04:02 PM #24
Alot depends on your structure, stance, goals of the excercise, etc
For me I use squats mostly for quad targeting. I use a very narrow stance. By doing so I do not hit the gluts, lower back, or hams as much as most but I hit the quads more. With the narrower stance you also wont eb able to go down quite as much. Basically you want to go down to the point where tension stays on the quads, if you go down to far it will shift alot to the lower back. I used to be one of the full rom ass to grass humpers l;ike alot of folks on here but I found all it did was target my lower back and ass a hell of a lot and thats not my goal.
In bbing you want the excercise to target your goals, its not powerlifting where you have to do it an exact range.
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11-11-2007, 04:34 PM #25
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