Squat form...not getting to parallel - JP Fitness Forums

RipStone · 12-07-2004, 04:51 PM

I have recently added squats to my routine. I have been wanting to add them into my routine for a while but I also wanted to make sure I was doing them properly. So I had a trainer friend make sure I was doing them right about a month ago and have been doing them ever since. The thing is I am getting no where close to parallel on my squats. My freind said as I get used to doing them my ROM should increase. What do you guys think and are squats still beneficial if I am not getting to parallel? Thanks for any input.

ninja · 12-07-2004, 05:07 PM

Make sure you're getting some posterior chain work in. By not going all the way down you are putting a lot more emphasis on the quads.

Q. · 12-07-2004, 05:11 PM

Some people do quarter squats. Oly lifters go "ass to grass." As Hartman would say, it's okay to break the rules as long as you which rules you're breaking and why!

If you aren't getting the depth that you want yet, can you just go lighter and work on the form first and the weight later? That's what I do when I want to increase my flexibility and go deeper.

If you want to stay with the current weight, then go as deep as you can comfortably go (or get spotters) and work on the depth over time.

Bill Hartman · 12-07-2004, 05:15 PM

Quote:

it's okay to break the rules as long as you which rules you're breaking and why!

The originator of that quote was Alwyn BTW. If I recall correctly, I said it with a really bad Scottish accent (unlike Alwyn's which is almost believeable

)

Bill

Q. · 12-07-2004, 05:45 PM

Quote:

Originally posted by Bill Hartman:
If I recall correctly, I said it with a really bad Scottish accent (unlike Alwyn's which is almost believeable )

Bill

Gee, imagine that! ...I mean the part about Alwyn having a Scottish accent.

So, what would you add to my advice???

gruckiii · 12-07-2004, 07:01 PM

speaking of squat form..
Is it ok to point my feet outward? I can't squat deep without falling over unless I go up on my toes (bad bad bad) or point my toes out, almost makeing a 90 degree angle.

so imagine these are my feet (periods for formating)
\..../
instead of
|....|
is that ok? It dosn't seem to mater if I knee break or hip break. My body is just not balanced when my but is on my ankles.

RipStone · 12-07-2004, 07:49 PM

Quote:

Originally posted by nbjjku:
Make sure you're getting some posterior chain work in. By not going all the way down you are putting a lot more emphasis on the quads.

Correct me if I am wrong, but isn't the main muscle worked in squats quads? I know you do squats cus they are a great complex move but the emphasis in on quads.

RipStone · 12-07-2004, 07:50 PM

BTW, I just want to make sure it's still benifical as part of my leg workout?

I. Kay · 12-07-2004, 08:46 PM

Ripstone: Squats definitely target the quads, but the posterior chain gets nailed pretty good too. In fact, for a deeper squat, the glute/ham area is what you need to work on.

I'd say that you should keep on with the squats. After your squats, do some good PC work. Stuff that has worked for me: going a little wider in my stance, good mornings, stiff-leg deads, and recently pull-throughs and box squats. These all emphasize the whole set of muscles that you feel giving out when you get to that parallel position.

Each week maybe attempt a lower squat with a lighter weight, then go back to your other weight and do the quarter squats. Then do the posterior work. Next week, try to go low with a slightly heavier weight, etc.

BjsAust · 12-07-2004, 10:07 PM

As you go deeper, you need to really concentrate on hammies/glutes to get yourself back out of the hole.

RipStone · 12-07-2004, 11:10 PM

RockHard, thanks for the advice. I think I am going to add either good mornings or pullthroughs to my leg day.

Also, I think the reason I am having trouble going deeper is cus I was in a car accidnet two years ago and it did a number on my back as far as soft tissue damage.

I. Kay · 12-08-2004, 12:27 AM

Quote:

Originally posted by RipStone:

Also, I think the reason I am having trouble going deeper is cus I was in a car accidnet two years ago and it did a number on my back as far as soft tissue damage.

Maybe post this problem in the Injuries section and ask Bill what his take on that is. I don't know anything about those things. He may have some good pointers and/or warnings for you.

RipStone · 12-08-2004, 09:23 AM

Quote:

Originally posted by RockHard:

quote:
Originally posted by RipStone:

Also, I think the reason I am having trouble going deeper is cus I was in a car accidnet two years ago and it did a number on my back as far as soft tissue damage.

Maybe post this problem in the Injuries section and ask Bill what his take on that is. I don't know anything about those things. He may have some good pointers and/or warnings for you. [/quote]Will do