Are you sure? I've recently been really focusing on getting my squat depth to parallel or below (ATG). I've been watching a lot of people at the gym who *think* they are going parallel, when they actually are far from it. Amazing how one's perception of parallel is completely off while actually DOING the squat!
I've been reading and re-reading Mark Rippetoe's Starting Strength. There is so much good info on proper squat technique in this book, I highly recommend everyone at least checking it out. There are tons of great pictures and examples of form and technique. Take a look at what is REALLY parallel in his examples, if you get a chance. Are any of you cheating yourself out of the full ROM on your squats?
(Disclaimer: I am in no way affiliated with Rippetoe )
Reaching parallel isn't a big problem for me. I just put a bench behind my butt and squat until I hit it. That's just about parallell for my long legs. My problem is I'm still leaning too far forward at parallell, and have trouble coming out of the hole with good form. It was suggested to me to practice front squats until I get my form in line.
Some people string bands on the low pins for their parallel or below, and squat until they hit the bands.
You betcha. I see so many people not squatting ATG, but they think because they are piliing on the weight that they are BIG DAWGS. LOL
I love doing squats and love the looks I get from going all. the. way. down.
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"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
actually, I thought I was parallel til I really started to watch myself. and so I lowered my weights and have been really focusing on form. I am sure my new coach will help me with it too!!!
When I realized what a joke my squatting form is, I dropped back to just using the bar only. I can get ATG, but I tuck my butt under, which is a no no. So I am working on getting my butt back even further. Until then, I'm sticking with the bar only. I'd rather correct form problems now than rehab later.
Wendy, your new coach looks awesome. He's coaches cyclists too, how cool!
I have the benefit of a mirror too. But, yes, I see a lot of people going less than parallel (I also see people cheating on step ups all the time, but that's a whole different story).
Okay, I don't have perfect form by any means...but I definitely get ATG on my squats. Here's a video. These are front squats and i'm doing "speed squat" day which means the weight is lighter and the goal is to drop down fast and come up fast w/full range of motion. Maybe Tina will post a some heavy back squats or something.
Ok I may be a little late here, but are we supposed to go all the way down??? I thought that was terrible for your knees........can you please tell me where in the book it says to go all the way, because I thought the diagram stops at at 90 degrees in the knees.
Going all the way down is a full squat or sometimes called olympic style squat. You don't have to do it that way, squatting to parallel is fine too. And no, it's not bad for your knees.
The book talks about parallel. But, to go parallel, you need to drop your hips lower than your knees. I see so many not doing that; especially men. Try it now without weight and see and feel the difference.
I've been really working on my form and going parallel. But, I always throw in a couple ATG ones, too, because I like 'em!
Jill, you look too cute with your color-coordinated clothes & PLATES.
And, I have always done squats lower than parallel/ATG and have always had mirrors or windows to look at my form. But I haven't been willing to try a 3-digit weight...YET.
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I think a lot of people see parallel as the line of their hamstrings, where it really is the line of their quads going to parallel... big difference.
In any case, I dropped down to just the bar for back squats cuz I tend to GM out of them. I do a lot more front squats, working on keeping upright and getting more flexibility in my hips... my goal is to really do ATG without tucking my butt or GMing.
Ok I may be a little late here, but are we supposed to go all the way down??? I thought that was terrible for your knees........can you please tell me where in the book it says to go all the way, because I thought the diagram stops at at 90 degrees in the knees.
There are different ways to squat - an Olympic Style squat is deeper than a powerlifting-type squat. Also, with Olympic-style, the bar is held higher, on the traps, whereas for a Power-lift squat, you hold the bar lower, resting on your rear-delts.
Beginners should work on going to parallel first. As you get better mobility, you may want to go deeper, in the Olympic style. Here's an excellent article that discusses the different squatting styles: T-Nation.com | Olympic vs. Powerlifting Squats
Also, I remember reading (somewhere) an article about the "Ass-to-Grass" aspect being rather dependent on each person's physiology. For example, I have quite powerful, large hamstrings (and large-ish calves). I don't have to go much below parallel before my hams touch my calves. Someone else with skinny thighs and calves would have to go deeper, like Jill, to reach that point.
Don't get too hung up on these finer points right now, though. Just work on your squats to parallel for now.
- Jen
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Okay, I don't have perfect form by any means...but I definitely get ATG on my squats. Here's a video. These are front squats and i'm doing "speed squat" day which means the weight is lighter and the goal is to drop down fast and come up fast w/full range of motion. Maybe Tina will post a some heavy back squats or something.
That was pretty much gym erotica for me. I always stare with amazement when a female knows how to squat and DL.
I haven't gone ATG for a while ever since the time I aggravated my meniscus in my surgical knee a couple of months ago (ACL reconstruction 2002). I just squat past parallel but not ATG. I do have a question....anyone with long legs squat ATG? The levers pretty much suck.
L'ilJ-Kudos to you, great form!!!! It brings a tear to my eye to see women performing like that. The greatest compliment that anyone can get in the gym is that they have great form on the squat.
For example, I have quite powerful, large hamstrings (and large-ish calves). I don't have to go much below parallel before my hams touch my calves. Someone else with skinny thighs and calves would have to go deeper, like Jill, to reach that point.
- Jen
This is true for me, too. I still am practicing box squats with the bar to get my form down, because I lean way too far forward at the bottom (parallel) and when I try ATG dumbell squats, my hams and calves touch just below parallel, too.
Jeebus! If you dropped any faster you'd fall through to China.
Quote:
Originally Posted by John Izzo
I was thinking the same thing.
Right, that's why I prefaced the post by saying it was "speed squat" day. It's the only recent squat vid I had, but just wanted to give an example of going ATG.
Right, that's why I prefaced the post by saying it was "speed squat" day. It's the only recent squat vid I had, but just wanted to give an example of going ATG.
The problem: it looks like you're completely bottoming out. That is, taking the load off the muscle and letting the ligs and tendons take the brunt of the impulse, letting that bounce you out of the hole.
It doesn't look like that to me. Looks quite controlled on the way down. A slight bounce isn't really a problem from what I've noticed, and it only gives her momentum to not get stuck in the hole. To me. *shrug*
It doesn't look like that to me. Looks quite controlled on the way down. A slight bounce isn't really a problem from what I've noticed, and it only gives her momentum to not get stuck in the hole. To me. *shrug*
Werd, theyre fine. And thats the point of these: to mimic what happens in a clean by dropping and tightening up right when you hit the bottom to help drive you up along with the elastic energy produced.
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Heres a friend of mine squatting parallel (actually a little lower):
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"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
Are you squatting parallel?
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