If you are trying to hit the highest weight possible for something like powerlifting I’d advocate for parallel. If you are anyone else there isn’t any reason not to squat with full rom. Your body is meant to move that way. If you can’t squat to depth without weight you need to make mobility a priority, because it will increase power output and decrease your chance of an injury in more than just the gym.
When people say 90 degrees in regards to squats, that refers to the optimal temperature to squat at, idiot. It keeps the muscles warm enough that they don't burn calories but not too warm that they start to break down and melt.
Honestly due toy leverage this is the best way to squat for me. I tend to start leaning forward if I go any lower and I herniated discs because of falling for the atg meme. It's cool of you're short and stocky, but it's not for everyone. I'm great at deadlift and I do biking and hiking for my legs.
>ASS TO GRASS OR PARALLEL?
Depends on your build.
I think the problem is that a lot of people take ass to grass too literally and go too low, thereby shifting tension off the muscles by rotating their hips and bending their lower back to get as low as humanly possible.
If you force yourself to do ATG without having the mobility, you wont lift long. You either will blow out a disc or shred your hip joints (you need lots of internal rotation at the bottom).
If you do parallel, you will miss gains and potentially damage knees.
After shredding my hips, I changed to Bulgarian Split Squats and never looked back.
Never ever I felt my legs and gluts like with this exercise before and never had such massive hypertrophy gains within a short tile period (6 months).
All this without injury risk.
Train smart, not hard and brainless. Don’t listen to powershitters with their dangerous big 3 dogmas.
>ASS TO GRASS OR PARALLEL?
Depends on your build.
I think the problem is that a lot of people take ass to grass too literally and go too low, thereby shifting tension off the muscles by rotating their hips and bending their lower back to get as low as humanly possible.
https://i.imgur.com/cQenZmm.png
ASS TO GRASS OR PARALLEL?
Personally i rather squat ATG but im not a brofessor on squatology
All it takes is getting hip impingement once and you'll never do atg squats ever again. Took 3 months of physio and alot of sleepless nights because I fell for the meme
Physio, body weight squats (in the hundreds per day) for months, lots of stretching. I basically started all over after 3 months, I went from 405 atg to barely doing 315 parallel, I'm back to doing 495 parallel
Since you mentioned that you have pain at the bottom position, it indicates impingement. Since it’s impingement, you likely damaged the joint capsule > labral tear. It’s over. It won’t heal on Its own and requires surgery. At least 6 months off lifting
But it's not necessarily impingement. I developed a sharp pain that only occurred at depth in my left hip by squatting too wide. I brought in my stance and switched to an anterior-loaded squat variation for a few months. Went back to low bar and had no pain since.
This, back squats are a meme, blame ripplebreasts.
Even front squats/zercher squats are risky if you lean forward too much coming out of the hole, but BSS are the goat
*hangs dyel up*
*skins down neck a little*
*puts golfball inside neck skin and ties off*
*ties other end of rope to pickup trailer hitch and accelerates*
That’s how it’s done boys, how to skin a dyel in 5 minutes with a golfball. Ruined a lot of the meat with the bullet though, gonna do some target practice tomorrow. Luckily she ain't got much meat on her anyways.
This, back squats are a meme, blame ripplebreasts.
Even front squats/zercher squats are risky if you lean forward too much coming out of the hole, but BSS are the goat
A person with your proportions shouldn’t do squats. Way to long legs. You are doing more a good morning than a squat and put lots of strain on your lumbar spine.
Due to limited rom and lots of lean forward, you barely hit your quads and mostly hit glutes.
Just try Bulgarian Split Squats and you will see what real leg training is like.
i will bulgarian split your ass you stupid troony dyel
post your fricking body, i want to see how the physique of a dyel who gives such abhorrent advice looks
*dips two fingers into the blood leaking from temple* >He’s with the wind spirit now.
*paints face like comanche warrior* >We must not waste any part of this animal.
*begins prey post-hunting dance ritual around the campfire fire*
Doesn't it feel more challenging to actually control your descent and pause rather than just dropping as far as you can? Just look at the difference between doing a wall sit versus slav squatting.
You have to control extreme ATG to not go into extreme buttwink and frick your shit up. >t. at 225 for almost a year to make sure I have maximum tech and mobility before I load up more
>haha yeah ill call them a Black person. saying Black person is what’s cool on IST right? Im sure theyll know Im one of them if I just say Black person
Ass to Grass. I don't have to worry about filming myself or having someone to check whether I hit paralell and I get a nice bounce off my calves that carries me with minimal effort until I'm above paralllel anyway
Your depth is limited by your ankle flexion and femur length. Just go as low as these variables allow and don't try to force it lower. If you want to go true ATG you should spend weeks training ankle mobility.
Squats are weird. concentric comes after the eccentric so you can trick yourself into thinking you did it right. Anyone can lift more weight at parallel than a2g. and you can lift even more by only going to half depth.
That's why people frick themselves up on squats so much. They try to a2g their parallel max, or they try to parallel their half-squat, and so on. Find your a2g max and then train that, at that depth. Your tendon health will improve if you do this right, and degrade if you equivocate on depth
You are not working on mobility. I used to spit the same bullshit out as you when someone talked about my rom in a squat. I am 6’1”, with 2/3 of my body being legs. You can squat to full rom/atg. You are just not willing to put in the effort to squat correctly.
Just do Bulgarian Split Squats. They're for tall chads (same with dumbbell bench press). Back squats and barbell bench press are for manlets who want to feel manly because they can lift more weights in these exercises than taller people
A person with your proportions shouldn’t do squats. Way to long legs. You are doing more a good morning than a squat and put lots of strain on your lumbar spine.
Due to limited rom and lots of lean forward, you barely hit your quads and mostly hit glutes.
Just try Bulgarian Split Squats and you will see what real leg training is like.
I would let your knees go forward and do lighter weight.
If your low back is getting sore instead of your quads or even ass you are fricking up.
Coming from experience as someone who squatted similarly.
Your upper back is folding. You need to create a more stable shelf, you need to think about pushing the bar back and up with your upper back as you start to go up, and you need to add front squats/zerchers to strenghten the upper back. Zerchers are best because it's a simpler squat variation compare to front, but you need to pay attention to a) not letting your hips rise faster than the bar where you sorta bend over as you start to rise up b) keep your arms by your sides, not in front, so your upper back is not rounded
I think you're trying to stay too upright and looking too high for your proportions. Counterintuitive as it may seem, trying to keep your eyes and head up forces you to hyperextend your back as you go down, and instead of dropping your hips any lower to get below parallel, they shoot back as you bring the barbell down into a squat morning. Upright torso position is for people with diddy little legs, you need to accept a degree of forward lean throughout the squat and your eye position needs to reflect that. Try looking at the floor in front of you, maybe even as close as a few feet away. Keep your eyes fixed there from the moment you unrack, keep your spine neutral, push your upper back into the bar but don't crank your head back. If you just sit in a bodyweight squat with a neutral spine and see where your eyes naturally want to look, that will probably give you a starting point to try out.
Used to go ATG until it became clear that it doesn't really offer any added benefit. Unless it's the only way you can get knees over toes for more quad bias, it's not like you get extra points for depth. And, high bar had a peak point for me at 425 lbs. where I was stuck for a year and couldn't get past it.
And, as a guy who moved from high bar to low bar, ATG isn't conducive to my goals. I switched to low bar and just breaking parallel / maybe going an inch or so below, and suddenly, I found where my best leverages were. Went from 425x1 high bar max to hitting 10x2 low bar @ 405 the first time I tried it, and was going over 500 just a bit over a year later, it really changed everything for me at that time.
A2g high bar and front squats are king. Frick your low bar good morning half reps. And frick the whining homosexuals who cry about muh torso/femur proportions. Everyone of every race has the mobility to properly squat, you just lost it from decades of neglect.
So, you squat mediocre weights and are content with being stuck in one place so you can feel better about yourself?
Neat. Don't care, though. I bet you smash that like button on every gay "sUmO iZ cHeAtInG" post you see on social media as well despite pulling no more than 315 conventional. You sound like that guy.
>A little over 3pl8 and 2pl8 respectively for 5 reps.
do you mean that you lowbar squat a whole plate more than highbar? wtf. my highbar squat is like 5lbs lower than lowbar and not even that if I divebomb and bounce off my calves really hard.
I’m overweight and untrained but I could do lmao 2plaet!!1! ATH squats for 10 reps at least. Talking shit while barely squatting three plates in a power shitter stance is pathetic. If this isn’t a bait post, kys.
I squatted to parallel for years and only in the past 4-5 months did I start learning and doing ATG. I swallowed my pride, dropped down to 1pl8, and really mastered the form and attendant flexibility/mobility/stabilization needs. I'm back at 3pl8 now, ATG, and my quads are way bigger and more defined than they've ever been, especially the teardrop and area around the knee. They were never this big and defined back when I was maxing out on parallel squats, and as a bonus my hips and knees feel better than they ever have before. The caveat is that you have to start light and be really serious about the accessory stretching/mobilization/stabilization/form work if you don't want to hurt yourself. If you take it seriously though, it is perfectly safe
parallel
getting too low on a squat takes tension from your muscles
it's better (imo, depends on goals) to keep tension in muscles during your reps
you can still keep tension in atg
Rate form
you have butt wink and perhaps some hip shift
do not get that low in your squats
also a cue is to feel like you are leg pressing the floor as you squat your trunk must feel rigid and there must be no shift in your movement going up and down
nobody said that you cant grow your quads if you dont go atg you attention whoring c**t
stop trying to find an excuse to post your flabby body, and cover your face better so we dont see that receding hairline
one last thing
if you reply to me again your mother is going to die in her sleep tonight
Seriously though manlets shouldn't take pics next to doors for regular-sized people.
1 year ago
Anonymous
Lol I'm 5'10" if you consider that Manlet so be it but you're still a dyel
1 year ago
Anonymous
You have no core and would get btfo in any sport. Squats, especially ATG, is a full body exercise, not a quads exercise. Now please stop posting in my thread.
1 year ago
Anonymous
>Squat 585 >DL 655+ >No core
Ok smol pp
1 year ago
Anonymous
>smol >5’10” microscopic male
Lol takes one to know one manlet
1 year ago
Anonymous
>Still hasn't posted body
You must be really ashamed of yourself
If that's what helps you sleep at night I'm 5'10 but you're still dyel
1 year ago
Anonymous
At least I can change being a dyel lol
1 year ago
Anonymous
Not with your inferior genetics otherwise you would've posted body already
1 year ago
Anonymous
Lol
1 year ago
Anonymous
>Meme Lord >Still hasn't posted body
Ya you're ashamed with yourself
1 year ago
Anonymous
Lad I was just fricking with I’m nta you were replying to before but nothing is funnier than frauding gym rat manlet thinking they have elite genetics like dude you aren’t a fricking athlete
1 year ago
Anonymous
>Keeps replying >Thinks they're l33t tr0ll >Still hasn't posted body
So you're saying I should only stand up halfway with each deadlift rep to maintain muscle tension?
Really the biggest thing maintaining tension in a parallel squat is your joints.
ATG is symbolically better. You have to use all of your strenght to get yourself out of the metaphorical hole. The barbell is the cross that we all have to carry in our lives, and that cross is heavy and the weight wil put us in the ground, but we have to carry it if we want to be saved
>*chokes up* >THE BOTTOM OF A SQUAT, THAT IS CHAOS, THAT IS THE BELLY OF THE BEAST, AND, AND... >*sniff* >...THESE YOUNG MEN, THEY PUSH THEMSELVES, WITHOUT A WORD OF ENCOURAGEMENT, IT'S SO SAD MAN, YOU, YOU...GOD >*wipes tears*
I just started adding in 1 lifting day per week to supplement my rowing. My best squat ever was 360 lb lowbar about 8 years ago and I haven't touched weights since. Being a turbo lanklet is holding back my rowing though so I need to put some muscle back on.
Here's my second lifting session, last set of 3x8 140 lb. I'm 6'1" 178. Also started dips/pullups/weighted lunges after rowing. Would love to add a second lifting day but time is time, ya know.
Nice form, especially considering the length of your femurs. one thing I would point out is that you are hinging your torso forward too early, which is causing the bar to travel forward as you go down, and then at the bottom it returns to being stacked over your feet. It's not huge but if you can keep your torso upright a bit longer it may be easier on your balance/feet and emphasize your quads more
Not sure on a max effort 500. 2k is 7:04 but I'm early enough in training that's dropping by about 8 seconds per month. I'm hoping to hit 6:45 by the start of the season.
uhh... first of all, your legs are pretty small, dude. No one here is saying parallel is bad, it's just not close to a full ROM, and that below-parallel range is what blows up the very bottom of the quads and the Vastus Medialis (the teardrop)
Have you tried squatting? Seriously just bodyweight squat throughout the day every day. You don't need to do nordic curls or whatever other knees over toes meme shit.
Yes. I do bodyweight squats every day, both freestanding reps and holding atg while gripping something for balance/support. Been doing it for a year, hadn't helped much so I'm looking to add something else
Well then I guess you can check out the knees over toes guy. I looked through his videos once and it was a pain due to all of the repetition and redundancy, but whatever if it works. Bodyweight squatting is all I ever did to get good mobility, and I used to have really shitty knees.
Parallel. I tested this. Did 3xf atg highbar then 4xf zerchers atg. Another week did 3xf parallel lowbar then 4xf zerchers atg. I could do 120x8 zerchers after atg, but barely managed 120x3 after parallel. The way I do zerchers is all quads, ass and core, so it's obivous lowbar parallel hits those muscles more than highbar atg. Not to mention parallel lowbar hits stabilizers harder as you are using significantly more weight. Highbar is dogshit, lowbar + front/zercher/hack whatever to isolate quads, and deadlift + stiff legged deadlift/whatever on another day to isolate hams is best.
I was an ATGgay, until I figured out this basic fact:
Parallel (low bar) works your hamstring more for sure, and probably your adductors too.
I found it uses relatively less quad, whereas high bar ATG uses MOSTLY the quads.
I had to work on my upper body flexibility a tiny bit while switching.
Overall I feel like this is a more sustainable, more balanced lift.
I currently only squat high bar ATG as an accessory lift every now and then.
Heavy weight to parallel is fairly impressive, but atg of the same weight will always be more impressive; however nobody is miring you 275 quarter squat
>over 150 posts >not a single good reply
The true high IQ answer is more simple than it looks: >BELOW PARALLEL 'AND' ABOVE ATG
That's right, anybody with a truly functional body reaps greater gain by finding their personal golden ratio, BETWEEN parallel and atg.
Also flat shoes, anybody using shoes with raised heel are just making their ankle mobility weaker, you're trying to cheat out of it so you don't have to train your ankle mobility. Don't do that, people who actually cares about maximum gains goes flat shoes.
My knees hurt with atg so I do parallel
i used to do atg until i took an arrow in the knee
I used to be an atg squatter like you, until I took an arrow in the knee.
how do I give gold I'm new to this site
You sir have my upvote.
And my axe!
My knees hurt with parallel so I do atg
Hi leddit
>STOP HAVING FUUUUUUN
My parallels hurt with knees so I do atg
my ass hurts so i shove the bar up my urethra
My knees hurt
If you are trying to hit the highest weight possible for something like powerlifting I’d advocate for parallel. If you are anyone else there isn’t any reason not to squat with full rom. Your body is meant to move that way. If you can’t squat to depth without weight you need to make mobility a priority, because it will increase power output and decrease your chance of an injury in more than just the gym.
For me, it's box squats
90 degrees
When people say 90 degrees in regards to squats, that refers to the optimal temperature to squat at, idiot. It keeps the muscles warm enough that they don't burn calories but not too warm that they start to break down and melt.
Gr8 B8 M8 8/8
people think youre baiting... what has IST become
Goblina was right after all?
who dis?
Honestly due toy leverage this is the best way to squat for me. I tend to start leaning forward if I go any lower and I herniated discs because of falling for the atg meme. It's cool of you're short and stocky, but it's not for everyone. I'm great at deadlift and I do biking and hiking for my legs.
Unless you can power clean/snatch your maxes, ATG
If you aren't doing WL why even bother
Top if the knee below the crease of the hip.
>ASS TO GRASS OR PARALLEL?
Depends on your build.
I think the problem is that a lot of people take ass to grass too literally and go too low, thereby shifting tension off the muscles by rotating their hips and bending their lower back to get as low as humanly possible.
"people take ass to grass too literally and bend their back to get as low as possible"
.... morons you mean? how does bending your back make your ass any closer to the grass?
Buttwink
>" "
go back
If you force yourself to do ATG without having the mobility, you wont lift long. You either will blow out a disc or shred your hip joints (you need lots of internal rotation at the bottom).
If you do parallel, you will miss gains and potentially damage knees.
After shredding my hips, I changed to Bulgarian Split Squats and never looked back.
Never ever I felt my legs and gluts like with this exercise before and never had such massive hypertrophy gains within a short tile period (6 months).
All this without injury risk.
Train smart, not hard and brainless. Don’t listen to powershitters with their dangerous big 3 dogmas.
i can do atg easily same with deep (lel) dips
lmaoing @ romlets
All it takes is getting hip impingement once and you'll never do atg squats ever again. Took 3 months of physio and alot of sleepless nights because I fell for the meme
How did you recover? My hips are still fricked due to squats. I think I will need surgery
This is devastating
Physio, body weight squats (in the hundreds per day) for months, lots of stretching. I basically started all over after 3 months, I went from 405 atg to barely doing 315 parallel, I'm back to doing 495 parallel
Frick, is this what caused my hip pain? Its not super serious but whenever I squat deep I feel it, I hope I haven't permanently fricked my hips
Since you mentioned that you have pain at the bottom position, it indicates impingement. Since it’s impingement, you likely damaged the joint capsule > labral tear. It’s over. It won’t heal on Its own and requires surgery. At least 6 months off lifting
But it's not necessarily impingement. I developed a sharp pain that only occurred at depth in my left hip by squatting too wide. I brought in my stance and switched to an anterior-loaded squat variation for a few months. Went back to low bar and had no pain since.
I do notice the pain is worst when I'm really stretching my legs out to the side
Squatting wide and having your knees track inside your feet >> internal rotation at the hips. Long term, that could lead to the pain you feel.
I've recovered in 2 months and worked on mobility. Not like you a moron
>I tOoK a MoNtH lEsS
You also probably squat less than 5pl8 dyel
Hipcels, get big wide base by doing lots of glute work.
Mogg women out of the only thing that they can compete with us on, and you'll be 5pl8 squatting till the end of time
I already parallel squat 585 thanks tips
post glute work options for guys that don't want to do meme thot lifts
Squats and deadlift
This dude knows
Online lifting culture being taken over by powerlifters was a mistake
I'd rather die than spend double the time I already do squatting
This, back squats are a meme, blame ripplebreasts.
Even front squats/zercher squats are risky if you lean forward too much coming out of the hole, but BSS are the goat
squats have been around long before rip you dumb zoomer homosexual
*hangs dyel up*
*skins down neck a little*
*puts golfball inside neck skin and ties off*
*ties other end of rope to pickup trailer hitch and accelerates*
That’s how it’s done boys, how to skin a dyel in 5 minutes with a golfball. Ruined a lot of the meat with the bullet though, gonna do some target practice tomorrow. Luckily she ain't got much meat on her anyways.
i will bulgarian split your ass you stupid troony dyel
post your fricking body, i want to see how the physique of a dyel who gives such abhorrent advice looks
what should i do if i don't have the balance and coordination for bulgarian split squats or lunges?
*dips two fingers into the blood leaking from temple*
>He’s with the wind spirit now.
*paints face like comanche warrior*
>We must not waste any part of this animal.
*begins prey post-hunting dance ritual around the campfire fire*
It doesn't matter. Truthfully.
If you want to preserve your knees, squat parallel.
Only morons go atg
Atg is actually better for knees. God, are you stupid
Doesn't it feel more challenging to actually control your descent and pause rather than just dropping as far as you can? Just look at the difference between doing a wall sit versus slav squatting.
i find way more challenging to go full rom, i can squat 355 to parallel for 3 reps but i cant do it even once atg
Why not do both to reap the benefits?
You have to control extreme ATG to not go into extreme buttwink and frick your shit up.
>t. at 225 for almost a year to make sure I have maximum tech and mobility before I load up more
>haha yeah ill call them a Black person. saying Black person is what’s cool on IST right? Im sure theyll know Im one of them if I just say Black person
Ass to Grass. I don't have to worry about filming myself or having someone to check whether I hit paralell and I get a nice bounce off my calves that carries me with minimal effort until I'm above paralllel anyway
Neither, Hack Squats
Your depth is limited by your ankle flexion and femur length. Just go as low as these variables allow and don't try to force it lower. If you want to go true ATG you should spend weeks training ankle mobility.
"only do a2g" is a meme, but a2g is still the proper way to *train*, while (just below) parallel is the proper way to *measure*.
a2g is the only way to train your abductor adductor complex without using those terrible hip spreaders thots love.
>the real ass to grass
Squats are weird. concentric comes after the eccentric so you can trick yourself into thinking you did it right. Anyone can lift more weight at parallel than a2g. and you can lift even more by only going to half depth.
That's why people frick themselves up on squats so much. They try to a2g their parallel max, or they try to parallel their half-squat, and so on. Find your a2g max and then train that, at that depth. Your tendon health will improve if you do this right, and degrade if you equivocate on depth
this
also if you have mobility problems, work on them not just ignore em and be "ah i half rep because it hurts my knees"
I squat ATG simply because I'm too much of an autist to estimate correctly when I'm at parallel
I get a way better muscular response with parallel, so I do parallel now although I can do both
No other exercise has the question of whether full ROM is better. Squat to the fricking ground you dumb lazy buttholes
THIS THIS THIS
>muh mobility
>muh hips
>muh back
>muh knees
HAVE YOU c**tS TRIED IN WORKING IN YOUR PROBLEMS INSTEAD OF JUST HALF REPPING YOU ABSOLUTE moronS YOU CAN JUST SQUAT LESS AND WORK IN YOUR FORM
if your stance isnt fricked, you should naturally find the bottom of the squat is below parallel
you nerds need to pause squats more and it's obvious
fix your deficiencies
It is literally better to squat atg
>Inb4 muh knees, muh back
I don't have the flexibility to squat even 90 degrees
Quit making excuses and work on it
I'm also 2 meters tall. People don't reailze how much more difficult certain exercises are for tallgays.
You are not working on mobility. I used to spit the same bullshit out as you when someone talked about my rom in a squat. I am 6’1”, with 2/3 of my body being legs. You can squat to full rom/atg. You are just not willing to put in the effort to squat correctly.
Just do Bulgarian Split Squats. They're for tall chads (same with dumbbell bench press). Back squats and barbell bench press are for manlets who want to feel manly because they can lift more weights in these exercises than taller people
How bad is my form?
Any tips on how to get deeper?
Too much back
Alright, will check out ty brahs
You are folding way too much, work on mobility
Your upper back and shoulders are rounding forward to keep your center of balance. The weight may be (is probably) too heavy.
Also see this https://www.youtube.com/watch?v=UFs6E3Ti1jg
Ankle mobility is the main concern, by far. Work on that 3 times a week and in 1.5-3 months you’ll have more depth. Good luck.
A person with your proportions shouldn’t do squats. Way to long legs. You are doing more a good morning than a squat and put lots of strain on your lumbar spine.
Due to limited rom and lots of lean forward, you barely hit your quads and mostly hit glutes.
Just try Bulgarian Split Squats and you will see what real leg training is like.
Not keeping bar over mid-foot. It goes way forward during the descent. Probably upper back or grip issue.
I would let your knees go forward and do lighter weight.
If your low back is getting sore instead of your quads or even ass you are fricking up.
Coming from experience as someone who squatted similarly.
Yep, long legs is a major disadvantage, you should absolutely keep squatting but mobility is key to do anything with your long femurs.
Your upper back is folding. You need to create a more stable shelf, you need to think about pushing the bar back and up with your upper back as you start to go up, and you need to add front squats/zerchers to strenghten the upper back. Zerchers are best because it's a simpler squat variation compare to front, but you need to pay attention to a) not letting your hips rise faster than the bar where you sorta bend over as you start to rise up b) keep your arms by your sides, not in front, so your upper back is not rounded
also widen stance
I think you're trying to stay too upright and looking too high for your proportions. Counterintuitive as it may seem, trying to keep your eyes and head up forces you to hyperextend your back as you go down, and instead of dropping your hips any lower to get below parallel, they shoot back as you bring the barbell down into a squat morning. Upright torso position is for people with diddy little legs, you need to accept a degree of forward lean throughout the squat and your eye position needs to reflect that. Try looking at the floor in front of you, maybe even as close as a few feet away. Keep your eyes fixed there from the moment you unrack, keep your spine neutral, push your upper back into the bar but don't crank your head back. If you just sit in a bodyweight squat with a neutral spine and see where your eyes naturally want to look, that will probably give you a starting point to try out.
Jesus christ widen your stance and stretch your fricking calves so your knees can actually travel forward, you are using all back to move that weight
nice GOOD MORNING sirs
Ass to gains
Legit i was upping my weight much faster going atg than parallel
Used to go ATG until it became clear that it doesn't really offer any added benefit. Unless it's the only way you can get knees over toes for more quad bias, it's not like you get extra points for depth. And, high bar had a peak point for me at 425 lbs. where I was stuck for a year and couldn't get past it.
And, as a guy who moved from high bar to low bar, ATG isn't conducive to my goals. I switched to low bar and just breaking parallel / maybe going an inch or so below, and suddenly, I found where my best leverages were. Went from 425x1 high bar max to hitting 10x2 low bar @ 405 the first time I tried it, and was going over 500 just a bit over a year later, it really changed everything for me at that time.
A2g high bar and front squats are king. Frick your low bar good morning half reps. And frick the whining homosexuals who cry about muh torso/femur proportions. Everyone of every race has the mobility to properly squat, you just lost it from decades of neglect.
t. guy who puffs his chest out because he can go ATG with 1pl8 and thinks anyone cares
A little over 3pl8 and 2pl8 respectively for 5 reps.
You sound overweight with bad knees.
So, you squat mediocre weights and are content with being stuck in one place so you can feel better about yourself?
Neat. Don't care, though. I bet you smash that like button on every gay "sUmO iZ cHeAtInG" post you see on social media as well despite pulling no more than 315 conventional. You sound like that guy.
>A little over 3pl8 and 2pl8 respectively for 5 reps.
do you mean that you lowbar squat a whole plate more than highbar? wtf. my highbar squat is like 5lbs lower than lowbar and not even that if I divebomb and bounce off my calves really hard.
Nah he’s talking back vs front
I’m overweight and untrained but I could do lmao 2plaet!!1! ATH squats for 10 reps at least. Talking shit while barely squatting three plates in a power shitter stance is pathetic. If this isn’t a bait post, kys.
>let me tell you why these variations that recruit less muscles are superior
I squatted to parallel for years and only in the past 4-5 months did I start learning and doing ATG. I swallowed my pride, dropped down to 1pl8, and really mastered the form and attendant flexibility/mobility/stabilization needs. I'm back at 3pl8 now, ATG, and my quads are way bigger and more defined than they've ever been, especially the teardrop and area around the knee. They were never this big and defined back when I was maxing out on parallel squats, and as a bonus my hips and knees feel better than they ever have before. The caveat is that you have to start light and be really serious about the accessory stretching/mobilization/stabilization/form work if you don't want to hurt yourself. If you take it seriously though, it is perfectly safe
Rate form
Full rom is better than half rom, but there is really no benefit to going so slowly and sitting at the bottom. It just tires you out.
Your supposed to squat standing on the ground, not sideways on a wall you moron. How are you even doing that?
>yOu CaN't GeT bIg QuAds wItHoUt gOiNg AsS tO gRaSs
who are you replying to moron
you can still keep tension in atg
you have butt wink and perhaps some hip shift
do not get that low in your squats
also a cue is to feel like you are leg pressing the floor as you squat your trunk must feel rigid and there must be no shift in your movement going up and down
I'm replying to every moron dyel like yourself, post quads or shut the frick up
nobody said that you cant grow your quads if you dont go atg you attention whoring c**t
stop trying to find an excuse to post your flabby body, and cover your face better so we dont see that receding hairline
one last thing
if you reply to me again your mother is going to die in her sleep tonight
Post quads dyel
>Post fitness advice with no pics
Dyel
Yeah I'm real flabby
Seriously though manlets shouldn't take pics next to doors for regular-sized people.
Lol I'm 5'10" if you consider that Manlet so be it but you're still a dyel
You have no core and would get btfo in any sport. Squats, especially ATG, is a full body exercise, not a quads exercise. Now please stop posting in my thread.
>Squat 585
>DL 655+
>No core
Ok smol pp
>smol
>5’10” microscopic male
Lol takes one to know one manlet
>Still hasn't posted body
You must be really ashamed of yourself
Cope more dyel homosexual
Your 5’6”
If that's what helps you sleep at night I'm 5'10 but you're still dyel
At least I can change being a dyel lol
Not with your inferior genetics otherwise you would've posted body already
Lol
>Meme Lord
>Still hasn't posted body
Ya you're ashamed with yourself
Lad I was just fricking with I’m nta you were replying to before but nothing is funnier than frauding gym rat manlet thinking they have elite genetics like dude you aren’t a fricking athlete
>Keeps replying
>Thinks they're l33t tr0ll
>Still hasn't posted body
D Y E L
Y
E
L
nice breh, gotta focus bis and tris a lil more and cut 5 kilos
parallel
getting too low on a squat takes tension from your muscles
it's better (imo, depends on goals) to keep tension in muscles during your reps
So you're saying I should only stand up halfway with each deadlift rep to maintain muscle tension?
Really the biggest thing maintaining tension in a parallel squat is your joints.
You can still keep tension in atg
plebbit btfo
ATG is symbolically better. You have to use all of your strenght to get yourself out of the metaphorical hole. The barbell is the cross that we all have to carry in our lives, and that cross is heavy and the weight wil put us in the ground, but we have to carry it if we want to be saved
>the bottom of a squat is where you are closest to god
Thank you, Jordan.
>*chokes up*
>THE BOTTOM OF A SQUAT, THAT IS CHAOS, THAT IS THE BELLY OF THE BEAST, AND, AND...
>*sniff*
>...THESE YOUNG MEN, THEY PUSH THEMSELVES, WITHOUT A WORD OF ENCOURAGEMENT, IT'S SO SAD MAN, YOU, YOU...GOD
>*wipes tears*
god i hate jordan peterson
My hips shift sideways during squat, wat do?
I just started adding in 1 lifting day per week to supplement my rowing. My best squat ever was 360 lb lowbar about 8 years ago and I haven't touched weights since. Being a turbo lanklet is holding back my rowing though so I need to put some muscle back on.
Here's my second lifting session, last set of 3x8 140 lb. I'm 6'1" 178. Also started dips/pullups/weighted lunges after rowing. Would love to add a second lifting day but time is time, ya know.
Nice form, especially considering the length of your femurs. one thing I would point out is that you are hinging your torso forward too early, which is causing the bar to travel forward as you go down, and then at the bottom it returns to being stacked over your feet. It's not huge but if you can keep your torso upright a bit longer it may be easier on your balance/feet and emphasize your quads more
Got it, thanks. I'll try to keep my elbows pushed a bit further forward through the movement next time to cue myself more upright.
What's your 2k and 500m you lightweight
Not sure on a max effort 500. 2k is 7:04 but I'm early enough in training that's dropping by about 8 seconds per month. I'm hoping to hit 6:45 by the start of the season.
Very reasonable goals, godspeed and always remember good erg times is for fatasses
>parallel is LE bad
uhh... first of all, your legs are pretty small, dude. No one here is saying parallel is bad, it's just not close to a full ROM, and that below-parallel range is what blows up the very bottom of the quads and the Vastus Medialis (the teardrop)
I have bad ankle and to a lesser extent hip mobility. What are good exercises to improve it?
Squats
Have you tried squatting? Seriously just bodyweight squat throughout the day every day. You don't need to do nordic curls or whatever other knees over toes meme shit.
Yes. I do bodyweight squats every day, both freestanding reps and holding atg while gripping something for balance/support. Been doing it for a year, hadn't helped much so I'm looking to add something else
Well then I guess you can check out the knees over toes guy. I looked through his videos once and it was a pain due to all of the repetition and redundancy, but whatever if it works. Bodyweight squatting is all I ever did to get good mobility, and I used to have really shitty knees.
i almost snapped my shit up doing atg. definitely herniated a disc. now i just do leg press
I don't care just go as far as you can while keeping your core tight and without joint pain.
If I want to do atg squats then I do front squats.
Parallel. I tested this. Did 3xf atg highbar then 4xf zerchers atg. Another week did 3xf parallel lowbar then 4xf zerchers atg. I could do 120x8 zerchers after atg, but barely managed 120x3 after parallel. The way I do zerchers is all quads, ass and core, so it's obivous lowbar parallel hits those muscles more than highbar atg. Not to mention parallel lowbar hits stabilizers harder as you are using significantly more weight. Highbar is dogshit, lowbar + front/zercher/hack whatever to isolate quads, and deadlift + stiff legged deadlift/whatever on another day to isolate hams is best.
>ASS TO GRASS OR PARALLEL?
KNEES UP TO ARMPITS! Unless your knee and shoulders align, you're not doing a proper deep squat.
Shit ton of pro Oly lifters don't go ATG these days. They kinda bounce really fast from parallel.
I was an ATGgay, until I figured out this basic fact:
Parallel (low bar) works your hamstring more for sure, and probably your adductors too.
I found it uses relatively less quad, whereas high bar ATG uses MOSTLY the quads.
I had to work on my upper body flexibility a tiny bit while switching.
Overall I feel like this is a more sustainable, more balanced lift.
I currently only squat high bar ATG as an accessory lift every now and then.
If manlet/asian, do atg
If not, do parallel
Break parallel
Beyond that, go as deep as your hip sockets allow.
I do ass to mouth and sometimes bass to trout
Lol. Lmao Even.
Heavy weight to parallel is fairly impressive, but atg of the same weight will always be more impressive; however nobody is miring you 275 quarter squat
>heavy atg
HOW
my knee hurts when i lift weights so i shot myself in the fricking head
That's pretty bad. My knee hurt when I took an arrow in it.
put the arrow in ur head instead on rest day it'll be all good bro we're all gonna make it
>over 150 posts
>not a single good reply
The true high IQ answer is more simple than it looks:
>BELOW PARALLEL 'AND' ABOVE ATG
That's right, anybody with a truly functional body reaps greater gain by finding their personal golden ratio, BETWEEN parallel and atg.
Also flat shoes, anybody using shoes with raised heel are just making their ankle mobility weaker, you're trying to cheat out of it so you don't have to train your ankle mobility. Don't do that, people who actually cares about maximum gains goes flat shoes.
the correct answer is both, but the even more correct answer is to shitpost on IST while shitting at work
Frick I rain out of arrows but we must not waste any part of this animal.
Is there any reason to do squats if you can't go parallel? My dad does quarter squats.
Parallel, atg is for Oly lifters and spergs