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Ji Yang
11-06-2005, 08:01 PM
please excuse my ignorance but what is "squat ATF" ? :confused:

PowerManDL
11-06-2005, 08:03 PM
ATF = Ass to Floor

Basically just a high-bar, close-stance full squat, with hamstrings touching calves, to the bottom of the knee/hip ROM.

Ji Yang
11-06-2005, 08:40 PM
Thank you. But for me, if I keep my lower back exact straight, I can only squat to parallel. I can ATF only if my waist bend over.... What should I do? Is it because of my poor flexibility of Achilles tendon?

Canadian Crippler
11-06-2005, 08:49 PM
Try out different stances. ATF squats don't have to be close stance if you can go "ATF" with a regular stance.

PowerManDL
11-06-2005, 08:52 PM
Yes, they do. By default you can't go below a certain depth with a wide stance.

Thinking like that is why you have people claiming "ATF" depth while barely breaking parallel.

Canadian Crippler
11-06-2005, 08:57 PM
What is considered "close-stance"?

Ji Yang
11-06-2005, 09:01 PM
What stance do Olympic lifters usually use? Shoulder width?

Rex
11-06-2005, 10:45 PM
Yes, shoulder width. Check out the video of Charakov doing ATF back squats. You need to keep an arch in your lower back at all times... stick your ass out!

Ji Yang
11-06-2005, 11:34 PM
Hi Rex, could you give me a weblink of the video?

Rex
11-07-2005, 02:12 PM
http://media.putfile.com/chakarov-1993-olympic-trianing-

http://media.putfile.com/1993_Tournefier

BG5150
11-07-2005, 02:47 PM
http://media.putfile.com/chakarov-1...ympic-trianing-

http://media.putfile.com/1993_Tournefier
First link didn't work.

In second video, he bounces out of the hole.

Rex
11-07-2005, 02:58 PM
The first link is a repost of what Nash posted a few days ago in a different thread. Charakov doing 265 kg. The very next day he does 270 kg!

I don't think Tournefier is bouncing out of the hole. He certainly does not pause at the bottom, but that's not a bounce. I've never seen one Olympic lifter pause at the bottom of a squat, front or back. Check out all the vids that have been posted these past few days.

I think Tournefier has really good form on the back squat... with three times his bodyweight :D

Also, look how easy he makes those GM's seam. That's over three hundred pounds... Very fast.

SW
11-07-2005, 03:51 PM
I've never seen GM done that way. Is that just an oly lifter thing?

TTT
11-07-2005, 03:52 PM
Yes, they do. By default you can't go below a certain depth with a wide stance.

Thinking like that is why you have people claiming "ATF" depth while barely breaking parallel.

Going wide is the ONLY way I can go ATF. Anything less than wide, and my knees go way out over my toes. Wide, I can actually sit on the ground if I want to.

Rex
11-07-2005, 07:34 PM
I've never seen GM done that way. Is that just an oly lifter thing?

Yeah, in allot of ways it mimics the second pull of the Clean and Snatch. You strengthen your posterior chain in an explosive manner by doing that GM variation.

It's like the westside idea of doing goodmornings to improve your squat and deadlift.

khari
11-07-2005, 07:41 PM
Going wide is the ONLY way I can go ATF. Anything less than wide, and my knees go way out over my toes. Wide, I can actually sit on the ground if I want to.

Your knees going past your toes is acceptable, and for many people, inevitable.

Also, in for pictures of your gymnast-like flexibility.

PowerManDL
11-07-2005, 08:26 PM
Seconded. Let's see pics of your hips that must apparently come out of socket.

Canadian Crippler
11-07-2005, 08:37 PM
I can go VERY deep with a wide-stance.... but I feel it for the next 2 weeks.

TTT
11-07-2005, 09:33 PM
Seconded. Let's see pics of your hips that must apparently come out of socket.

Are you guys serious?
I must be some kind of freak then...

HardToSquat
11-08-2005, 12:11 PM
I must say that I could be a freak of nature then too because I go very wide at 6'3 and my hams touch my calves and I am definitely way below parallel. If I just do the Oly bar with no weight, I cannot go past parallel with a wide-stance. But when I have 250+ pounds I go way low with a way wide stance. And yes I am very flexible in the adductors and hams and glutes.

MixmasterNash
11-08-2005, 01:09 PM
Width of stance, the angle between you legs, wil not effect your ability to hit depth. The distance you feet are from your center is also confusingling known as width, and will effect you ability to hit bottom. However, distance foot position will geometrically nessitate a wide angle as well.

A money shot of Dan John showing a wide stance, close foot position squat:
http://danjohn.org/a7.JPG

Wide stance, distance foot position:
http://home.vicnet.net.au/~capo/profiles/pro_2/Me%20-%20400kg%20Squat.JPG

HardToSquat
11-08-2005, 01:14 PM
Wow...that bottom photo is super wide stance and I guess I can say that I am more of a medium stance squatter if the bottom photo is considered a "typical" wide stance squat. I am 6'3 and I thought my stance was real wide but it is more like the first photo than the last. I think I can appreciate the view now that a very wide stance just might be impossible to go ATF.