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Thread: How deep do you squat?

  1. #1
    Senior Member BilltheButcher's Avatar
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    How deep do you squat?

    I have kind of changed the way I squat. I have taken the mentality of squatting as low as I possibly can basically arse to floor. Now someone with multiple knee surgeries this may not seem like a bright idea but honestly my knees have actually taken nicely to the deeper stretch. Before I would always go below parallel, but always stopping at a point and pressing up. Now I go as deep as I possibly can keeping a narrower stance and my legs have really gotten sore in different spots and the change up has been enjoyable. Now my weight has drastically dropped, but I'm not a PL so I don't care that much.

    Anyone got a personal preference?
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  2. #2
    student of the game Runty's Avatar
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    I personally try to go as deep as possible too. I really like the idea of olympic lifting and may try to get into once I get a decent strength base again. The whole mobility, flexibility and strength combination is very appealing to me. I can't get ATG yet because I became a lazy slouch after a knee injury. I'd like to one day be able to high bar squat to rock bottom, but my hams and glutes are super weak so I'm doing deep as possilbe low bar wide stance for now.
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  3. #3
    Wrecker of Homes d'Anconia's Avatar
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    In all honesty I've found that going down all the way is somewhat easier than limited ROM repetitions. While going down my knee automatically starts to slow down the movement whereas limited ROM reps require you to pay really close attention to where you are and it seems put more effort into reversing the movement of the weight.

    If you're doing heavy weight all you gotta do is just relax your legs and let yourself go down. Seems like less work during the eccentric movement/contraction to me.
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  4. #4
    Lifting junkie. AKMass's Avatar
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    Always ass to grass. Always. That way I can be sure I'll never be the dude that puts 500 lbs on the bar, "squats" about two inches, and then walks around like he's Ronnie ****in Coleman. I hate those guys. I will not become them. Also I've never heard a valid argument why deep squatting is bad for the knees.
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  5. #5
    Senior Member ELmx479's Avatar
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    I squat high bar close stance ATG. It took some time on the foam roller and stretching to do so but it's well worth it.

  6. #6
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    c-c-c-c-c-c-combo breaker!

    I squat to the point where i get 2 out of 3 white lights. I compete PL for the time being, so that is why. I will dust off the oly shoes and do some atf every once in a while, but its pretty rare.

  7. #7
    Senior Member BilltheButcher's Avatar
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    Quote Originally Posted by d'Anconia View Post
    In all honesty I've found that going down all the way is somewhat easier than limited ROM repetitions. While going down my knee automatically starts to slow down the movement whereas limited ROM reps require you to pay really close attention to where you are and it seems put more effort into reversing the movement of the weight.

    If you're doing heavy weight all you gotta do is just relax your legs and let yourself go down. Seems like less work during the eccentric movement/contraction to me.
    I have to disagree. Granted it has only been a couple of weeks, but I can do 100+ more pounds just breaking parallel then going A2F. For me it is a lot harder, but a nice change of pace for someone looking to do something different.
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  8. #8
    Super Moderator RBB's Avatar
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    i vary the depth of my squats. i'll go ATF at times. other times, if i'm really trying to hit my quads, i don't even break parallel.


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  9. #9
    Get Some! KoSh's Avatar
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    I used to go ATF, but it didn't sit well with my knees (note: I've had knee problems since I was little, squatting didn't cause the knee discomfort, me being a crazy kid did). When I squat I go so slightly below parallel. When I box squat I go to 2-3 inches below, @ and 2-3 inches above parallel.
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  10. #10
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    I do 3/4s that way my knees don't blow out!

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  11. #11
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    I squat ATG now but used to squat just below parallel.
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  12. #12
    BIG IRON FREAK
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    i squat as high as i can without getting red lighted!

  13. #13
    Moderator Off Road's Avatar
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    Just below parallel, using a box to gauge depth. I squat ATG when using lighter weights and higher reps. For the heavier stuff, my back doesn't like going too deep.
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  14. #14
    Chubbilicious. VikingWarlord's Avatar
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    I can't go ATF because I lose the hamstring/glute tightness and my back starts to round off but I always go as deep as possible before that happens.
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  15. #15
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    olympic atf

    i used to do a wide stance PL form but it was really hard on my hips over time.. i switched to olympic and had to lower the weight

  16. #16
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Quote Originally Posted by VikingWarlord View Post
    I can't go ATF because I lose the hamstring/glute tightness and my back starts to round off but I always go as deep as possible before that happens.
    Same. I used to go ATF but realized my core was not staying tight and my back was rounding, so I quit doing that. I am around parallel or just barely below it now. Proper form parallel > crappy form ATF. If you have proper form with ATF I commend you.
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  17. #17
    Become Unbreakable Mark!'s Avatar
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    I keep form and go down as far as possible until I feel rounding. I do some ATF everyonce in a while, but I'm sure they don't look pretty.
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  18. #18
    Breaker of Skulls Guido's Avatar
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    Since I started having hip issues I've found that going ATG with a very narrow stance feels best on my hips. It took a while but I can now hit heavier weight than I could when I went wide stance. I still go low bar, though.
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  19. #19
    THUNDER THIGHS! Fuzzy's Avatar
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    I'm an Oly lifter... guess how deep I squat. High bar, narrow stance, knees going forwards

    Ever since I lost a lot of weight, my squats are at a ridiculous depth, I have a very large ROM now.

    PLEASE MAKE SURE YOU DO SOME KIND OF SOFT TISSUE WORK, LIKE FOAM ROLLING ESPECIALLY ON THE ITB BANDS IF YOU WANT LONGEVITY WITH ATG SQUATS.
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  20. #20
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    To parallel - wide stance, low-bar position. I used to go deeper with high-bar and a narrow stance but stopped for the same rounded back reasons that others mentioned. Occasionally I'll do some light weight atf and just put up with a little rounding.

  21. #21
    Wannabebig New Member mcdoc's Avatar
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    Not too deep, I was doing deep till my instructor told me to change it. Now im used to it. Im not sure about the argument about not good for the knee.
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  22. #22
    Wrecker of Homes d'Anconia's Avatar
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    Quote Originally Posted by Fuzzy View Post
    PLEASE MAKE SURE YOU DO SOME KIND OF SOFT TISSUE WORK, LIKE FOAM ROLLING ESPECIALLY ON THE ITB BANDS IF YOU WANT LONGEVITY WITH ATG SQUATS.
    Can you elaborate on this? What is "soft tissue work"? Like just massaging the knee area or something?

    Honestly recently I've had a resurgence of enthusiasm for the ATG squats. I mean I pretty much go as low as my legs will possibly let me go.

    I honestly want to film it some time soon and get some feedback from you guys.

    PS I also have hip issues for some reason. Maybe my stance is too wide although I've been working on narrowing it. Still even if it's narrow my hips and knees tend to bow out. Makes the outside of my hips really sore.
    Last edited by d'Anconia; 04-16-2010 at 03:40 AM.
    ...........||High School||.....||July '05||.......||January '09||
    Bench.........225x1...............275x1.................?
    Squat...........?.......................?....................365x5
    Deadlift........?.....................315x5...............435x5
    Weight........180...................192...................185
    BF%.............?......................12.....................12
    Time to Get Ripped
    Pictures of Me

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