In powerlifting, your hip crease needs to be below the top of your knees.
In strongmen, the weight needs to be on the pads.
In the gym, no lift counts anyway.
have you tried some hip and ankle flexibility exercises? doesnt have to be much just like 15 mins of stretching in the morning or something. youtube has a bunch of routines you could pull from pretty easily
You get more activation in your quads and substantially more activation in your glutes and hamstrings if you go below parallel. ATG is even better, but it's not as substantial and requires you to have good mobility, so it's not for everyone
Just go as deep as you can go while maintaining good form
ATG just feels more natural to me. Deliberately stopping at parallel was difficult to get right, and always felt like I was almost half-squatting, ultimately just cheating myself out of a proper rep.
Unless you're lifting for a competition, everyone should squat to full depth
>Deliberately stopping at parallel was difficult to get right
This. I naturally can squat very low ATG with completely flat feet but do experience rounding of my lower back on low bar backsquats when going to or below parallel. These days I do ATG front squat with light weight and perfect form and feel my legs are much stronger. I plan on revisiting back squat with a different approach to my form in some months after building my front squat and loading it with some decent weight while maintaining perfect ATG form.
tldr if you're not squatting ATG lower the weight and start from scratch. be humble
middle picture is best, which means ass slightly below knees. The guy in the picture where he squats ATG is doing it poorly since you already see his back having a tilt due to mobility constraints.
they're good if you working on mobility and going lighter, probably one step after goblet squats, but they're not a replacement for going to parallel with a lot of weight.
It does for a comp and you have to just be at parellel or slightly below. Going lower is not really doing much and whatever benefits you think you are getting from being down all the way can be better built by squats starting from the bottom off low pins.
cause plates are just there in the gym, lifting shoes cost money and they dont solve your problem, if your mobility is shit it is going to be shit in lifting shoes, same goes for plates though
Both are "compensating" for a lack of mobility. Plates under the heels just isn't recommended because it's less stable than either flats or lifting shoes. Then again plenty of people have put up big numbers without issue. Up to you if you want to take that risk.
frick the counting as a rep bullshit, just squat. ATG may be better for you overall in terms of all squat benefits considered but shorter ROM explosive squats may be better for hypertrophy
I can't see how someone can go that low without coming up leaning forward with bad form. Just go as low as you can while maintaining good form when doing spinal compression
I squat close to 3pl8 at <1.5pl8 bw, but I can't figure out how to rebound. Form is supposedly great, I worked on depth, flexibility, everything. Just can't figure out how to take advantage of the descent, I'm practically doing pause reps.
ATG is harder because more ROM
Harder = good
Yes. Next question.
Yes to which question
How much of a homosexual are you to post this moronic question?
yes your ass really needs to go below your knees and onto my dick
next question
In powerlifting, your hip crease needs to be below the top of your knees.
In strongmen, the weight needs to be on the pads.
In the gym, no lift counts anyway.
I can't do ATG without my back rounding and my hip mobility is shit.
widen your stance
I already squat with a pretty wide stance. I'd have to get near sumo I think.
then do that, homosexual
what is so difficult for you to understand
have you tried some hip and ankle flexibility exercises? doesnt have to be much just like 15 mins of stretching in the morning or something. youtube has a bunch of routines you could pull from pretty easily
Stop letting your chest fall
Necessary if you do olympic weightlifting, hack squats are better if you want quad isolation and for general strength parallel is fine
No.
You get more activation in your quads and substantially more activation in your glutes and hamstrings if you go below parallel. ATG is even better, but it's not as substantial and requires you to have good mobility, so it's not for everyone
Just go as deep as you can go while maintaining good form
Pause reps are deepest rom you can manage is good on a de-load.
ATG just feels more natural to me. Deliberately stopping at parallel was difficult to get right, and always felt like I was almost half-squatting, ultimately just cheating myself out of a proper rep.
Unless you're lifting for a competition, everyone should squat to full depth
>Deliberately stopping at parallel was difficult to get right
This. I naturally can squat very low ATG with completely flat feet but do experience rounding of my lower back on low bar backsquats when going to or below parallel. These days I do ATG front squat with light weight and perfect form and feel my legs are much stronger. I plan on revisiting back squat with a different approach to my form in some months after building my front squat and loading it with some decent weight while maintaining perfect ATG form.
tldr if you're not squatting ATG lower the weight and start from scratch. be humble
Stopping at parallel was killing my back and ATG saved my entire fitness journey tbh
I've heard people claim that going all the way down and bouncing off your hamstrings is cheating...
middle picture is best, which means ass slightly below knees. The guy in the picture where he squats ATG is doing it poorly since you already see his back having a tilt due to mobility constraints.
It's a no rep other wise
That being said they really need to crack down on bench frauding
they're good if you working on mobility and going lighter, probably one step after goblet squats, but they're not a replacement for going to parallel with a lot of weight.
>go to parallel
>feel fine
>go past parallel
>knees hurt for days
To live means to suffer
Opposite for me.
I've never had knee pain from squats but I'll have DOMS in my quads and specifically that inner thigh muscle for days
It does for a comp and you have to just be at parellel or slightly below. Going lower is not really doing much and whatever benefits you think you are getting from being down all the way can be better built by squats starting from the bottom off low pins.
Who cares, when you go heavy enough you'll be forced down or else
If your 3 in 1/2/3/4 isn't a high bar atg squat you haven't attained 1/2/3/4 yet.
I'm almost starting to believe this
Also, why is putting plates under your heels considered hiding a lack of ankle mobility while lifting shoes do the exact same thing?
cause plates are just there in the gym, lifting shoes cost money and they dont solve your problem, if your mobility is shit it is going to be shit in lifting shoes, same goes for plates though
Both are "compensating" for a lack of mobility. Plates under the heels just isn't recommended because it's less stable than either flats or lifting shoes. Then again plenty of people have put up big numbers without issue. Up to you if you want to take that risk.
I literally cannot squat without going below parallel, the tightness feels like a spring
frick the counting as a rep bullshit, just squat. ATG may be better for you overall in terms of all squat benefits considered but shorter ROM explosive squats may be better for hypertrophy
I can't see how someone can go that low without coming up leaning forward with bad form. Just go as low as you can while maintaining good form when doing spinal compression
I squat close to 3pl8 at <1.5pl8 bw, but I can't figure out how to rebound. Form is supposedly great, I worked on depth, flexibility, everything. Just can't figure out how to take advantage of the descent, I'm practically doing pause reps.
you weight less than 67 lbs?
I weight less than a bar with 1.5 plate on each side, don't throw american bs at me