Discussion
)Ankle mobility is, more often than not, the limiting factor, rather than hip mobility.
I can get my ass to within a few inches of the ground, but it takes the tension off the quads and puts it on the glutes and hamstrings. I tend to go just below parallel- though if you're not into competition squatting, being slightly high isn't that big a deal.
I can get my ass to within a few inches of the ground, but it takes the tension off the quads and puts it on the glutes and hamstrings. I tend to go just below parallel- though if you're not into competition squatting, being slightly high isn't that big a deal.
As low as possible. Over the last 3 years my squat has got much lower as my flexibility has improved. In fact I now find it easier to lift heavier if a drop into a deep squat. There's probably some muscle rebound effect going on. When I see people shaking their way down to parallel I cringe at the amount of shearing force it appears to place on their knee joint.
https://www.t-nation.com/training/squat-depth-the-...
I usually go to parallel with working weights, bum to floor on the warm up to get more stretch.
I usually go to parallel with working weights, bum to floor on the warm up to get more stretch.
RTB said:
I guess it depends what part of your knee is most fragile. Low depth squats look very bad for people with dodgy acls
from that pick it's the pcl at the bottom, which we don't hear much about in injuries.
great pic
https://www.t-nation.com/training/do-you-need-to-s...
I used to go ass to grass, but when I got upto 140kg I really had to look at my form to keep progressing.
Iv gone from high bar,up right torso and using the bounce out the hole A2G to a controlled low bar parallel/just below crease and added 20kg in a short space of time.
I used to get some crazy lower leg/calf strains aswell A2G
Instagram:- stanleysknife
Plenty squat vids, you can see the progress Iv made. I was pushing for 200kg club before deciding to trim some timber
Iv gone from high bar,up right torso and using the bounce out the hole A2G to a controlled low bar parallel/just below crease and added 20kg in a short space of time.
I used to get some crazy lower leg/calf strains aswell A2G
Instagram:- stanleysknife
Plenty squat vids, you can see the progress Iv made. I was pushing for 200kg club before deciding to trim some timber
SVS said:
I know a lot of people get away with deep squats just fine, but I’d be concerned about the long-term impact on the knee joint. A deep squat puts a lot of pressure on the knee, which seems like an unnecessary risk over the long-term.
The body is designed to carry out this movement though,so as long as your ramping weights up and gaining strength along with skeletal muscle while practicing perfect form there should be no risk of injury to the knee. But I get where your coming from Some of the old boys whince at my low back squat,but it’s a perfectly natural ment
Nobody sqauts shallow out of choice, generally.
If your hip and ankle mobility allows and nothing hurts then why wouldn't you go low as possible. If you see someone in the gym not breaking parralell it's highly likely due to their body not letting them.
Ankles are the sticky point imo.
If your hip and ankle mobility allows and nothing hurts then why wouldn't you go low as possible. If you see someone in the gym not breaking parralell it's highly likely due to their body not letting them.
Ankles are the sticky point imo.
Halb said:
greater stress on shallow squats on the acl
from that pick it's the pcl at the bottom, which we don't hear much about in injuries.
great pic
https://www.t-nation.com/training/do-you-need-to-s...
By low depth I meant shallow. Low depth is probably a confusing term to use regarding squats..... swimming pools maybe, but not squats from that pick it's the pcl at the bottom, which we don't hear much about in injuries.
great pic
https://www.t-nation.com/training/do-you-need-to-s...
Good article btw. I'll continue to go as low as my joints will allow. No injuries so far
Most people squat high because they were never taught to squat by a competent coach and because it allows them to add weight. Many of them (perhaps the majority) think they are squatting to depth.
Unless you are an excellent squatter or have a coach or regularly film yourself, you are probably squatting above parallel without realising it.
For the vast majority of men, hitting depth with proper form will mean a little below parallel. The vast majority of people going ATG sacrifice form and tension for depth - they bomb into the hole and bounce off connective tissue to get back out, usually with a rounded lower back.
Comparing your squat to one done by a genetic freak 20 year old Olympic lifter is pretty silly, but that’s where this ATG stuff comes from. That genetic freak is a genetic freak, doesn’t care about his long-term health and needs to get as low as possible for the catch.
Unless you are an excellent squatter or have a coach or regularly film yourself, you are probably squatting above parallel without realising it.
For the vast majority of men, hitting depth with proper form will mean a little below parallel. The vast majority of people going ATG sacrifice form and tension for depth - they bomb into the hole and bounce off connective tissue to get back out, usually with a rounded lower back.
Comparing your squat to one done by a genetic freak 20 year old Olympic lifter is pretty silly, but that’s where this ATG stuff comes from. That genetic freak is a genetic freak, doesn’t care about his long-term health and needs to get as low as possible for the catch.
ORD said:
Most people squat high because they were never taught to squat by a competent coach and because it allows them to add weight. Many of them (perhaps the majority) think they are squatting to depth.
Unless you are an excellent squatter or have a coach or regularly film yourself, you are probably squatting above parallel without realising it.
For the vast majority of men, hitting depth with proper form will mean a little below parallel. The vast majority of people going ATG sacrifice form and tension for depth - they bomb into the hole and bounce off connective tissue to get back out, usually with a rounded lower back.
Comparing your squat to one done by a genetic freak 20 year old Olympic lifter is pretty silly, but that’s where this ATG stuff comes from. That genetic freak is a genetic freak, doesn’t care about his long-term health and needs to get as low as possible for the catch.
I used to think I squatted deep until I watched in a mirror. That was what made me realise that I was just about at parallel, if that.Unless you are an excellent squatter or have a coach or regularly film yourself, you are probably squatting above parallel without realising it.
For the vast majority of men, hitting depth with proper form will mean a little below parallel. The vast majority of people going ATG sacrifice form and tension for depth - they bomb into the hole and bounce off connective tissue to get back out, usually with a rounded lower back.
Comparing your squat to one done by a genetic freak 20 year old Olympic lifter is pretty silly, but that’s where this ATG stuff comes from. That genetic freak is a genetic freak, doesn’t care about his long-term health and needs to get as low as possible for the catch.
I have always had very poor flexibility though so I don't worry too much about it. Doing something is still better than nothing.
The only way I can do them low is using body weight only or very light.
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