How deep to go on quarter squats?

jijin · 11-23-2006, 02:54 PM

This hass gotta be a stupid question, but how deep should I go on the quarter squat?

Lisa~ · 11-23-2006, 03:51 PM

One-fourth of the distance you would go in a full-depth squat. How it looks will vary depending on an individual's build.

scarface · 11-23-2006, 08:04 PM

45 degrees?

The halfway point between standing up straight and going down to parallel.

JackT · 11-24-2006, 11:14 AM

If 90 degrees is all the way down, then one quarter would be 22.5 degrees. Bring your protractor to the gym and you should be all set.

jijin · 11-24-2006, 11:35 AM

I'm asking because I used my Squat 1RM and it felt way too easy. does this mean I am not going deep enough? Or is this how it's meant to feel?

Lisa~ · 11-24-2006, 11:39 AM

Quote:

Originally Posted by jijin

I'm asking because I used my Squat 1RM and it felt way too easy. does this mean I am not going deep enough? Or is this how it's meant to feel?

In a quarter squat you can use a whole lot of weight. It's amazing how much, lol. That's why it's so funny to hear guys brag about how much they squat and then see them do it and find out it's only a quarter or half squat.

A quarter squat is used to get you used to backing out of the rack with a whole lot more weight than you can actually squat, yet.

jijin · 11-24-2006, 11:41 AM

ahh now I understand. I'm gonna bump up the weight for the next workout by loads more this time

Cynic · 11-24-2006, 04:38 PM

Similar question...

Can one do full atg squats, come up to parallel, back to atg and then all the way up for any added value?

Lisa~ · 11-24-2006, 04:54 PM

Quote:

Originally Posted by Cynic

Similar question...

Can one do full atg squats, come up to parallel, back to atg and then all the way up for any added value?

Sure. You'd have to reduce the load in that case, but 1 1/4 reps are prescribed in some programs. Ian King was a fan of 1 1/4 or 1 1/3 reps. Pausing at the bottom of the squat is similar. I haven't done squats like that in a long time, but when I first learned to squat below parallel, the pause squat and 1 1/4 reps were part of what helped me learn a full squat. You don't see them in many new programs. I'm not really sure why.

newf · 11-25-2006, 09:27 AM

Just curious why are you using quarter squats? Your strength levels aren't very high, you should be adding weight pretty quickly with a standard squat.

jijin · 11-26-2006, 09:09 AM

it's part of ST2 and ST3. just following the program

newf · 11-26-2006, 11:52 AM

Quote:

Originally Posted by jijin

it's part of ST2 and ST3. just following the program

O ok. :p