...when doing Squats. I'm pretty sure I go pretty close to parallel, but I'm starting to think that I might need to go just a little bit lower. I set the 2 bars (on sides of power rack) on the bottom-most pin (with the older power racks at my school, the lowest you can set those safety bars is about 4 feet up), so there's no way I can set it any lower. I am 5'6", and I Squat all the way down to those side bars (as far down as they allow me to go). So, it seems like I'd have to be taller to go all the way down to full parallel.
What can I do?
THe one thing I hate about squats is the ambiguity that comes with knowing when you "hit" parallel. So I quit that bull**** and all I do is ATF squats now, and guess what, my legs are blowing up.
Is that the only way?...because I can't always get a spotter.Originally Posted by shansen008
how much are you squatting? you could try getting some rubber mats and doing atf squats then just leaning back if you get stuck. im not sure how good of an idea this is though. you could also stand on shi* and stay in the power rack. its probably pretty safe, but ive never done that before...
I am now squatting 145 lbs. for reps.
#1- What are ATF Squats?
#2- Yeah, I've thought about standing on some rubber plates or something, but I just wanted to get your guys' opinion.
Last edited by fixationdarknes; 03-08-2005 at 09:13 PM.
ass to the floor squats. you basically sit down. I like to pause them at the bottomOriginally Posted by fixationdarknes
So, it's not done in a power rack? If so, the safety bars on the sides are taken out?Originally Posted by GMCtrk
Last edited by fixationdarknes; 03-08-2005 at 09:15 PM.
Fixationdarknes please don't take this personal I don't mean anything bad by it, but damn you ask a lot of questions. Kind of like me but more.
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No man, it's a regular squat but you keep going down until you can't go more.Originally Posted by fixationdarknes
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The bar isn't at the ground. The safety bars remain in, but below where the bar will be at the bottom of the ROM.
I go the full range of motion with squats; wouldn't do them any other way. I feel that full ROM squats have a degree of athleticism absent in the parallel type.
When someone tries to impress me with a squat, but up only from parallel, my first comment is, "Yeah, but how much can your really squat?"
One forty-five is still quite light for a squat and were you to go back to the bar, forty-five pounds, and get used to the full ROM of the lift, you would not be loosing all that much work while eventually benefiting from the exercize's payoffs of increased overall strength and size.
If you are 5'6 and the safety pins are set at 4 feet, you're not even close to parallel.
1) squat outside of the rack
2) join a new gym
I have a hard time picturing the usefulness of a safety bar that is 4 feet high though. Have you measured it??
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ATF all the way. However, i agree with Anthony, are you sure there is not a lower position you can put those safty bars? 4 feet just sounds uselessly high up.
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Many fitness experts warn against performing squats past the point of parallel for fear of potentially damaging the knees. As a general rule I disagree with those experts though there are certainly individual exceptions. When the full squat is performed correctly and with total control through a complete range of motion, the knees are strengthened, not weakened. According to the American Academy of Orthopedic Surgeons, an estimated 50 million North Americans have suffered or are suffering knee pain or injuries and six million of them will visit a doctor for knee problems each year. The majority of these problems are degenerative in nature and are the result of disuse of the knee joint. Squatting keeps the knee joints mobile and free of pain. There are several joint facets on the inside of the kneecap that are all used only when an individual squats.
When the squat is performed to a parallel depth, it is the knees, which take the majority of the stress involved in stopping the downward momentum of the squat. When the squat is performed to a full depth, this same “braking” stress is transferred to the larger, powerful muscles of the hips, hamstrings and buttocks. It is obvious that the squat must be performed with a great deal of control and that any type of rapid “rebounding”, whether it is done at parallel or at full depth will be detrimental to the knees.
Remove the safety bars, squat inside the rack, and try it with quarters on either side.
At least that way, worst case scenario is you lose your balance, but you'll be able to sorta pin the bar against the back part of the cage, and sorta use it like a smith machine to push the weight into and up again. Just make sure you don't pin your hand between the bar and the rack, I did that, it sucked.
If there are powerlifters in your area, maybe email them and see where they train, and go get some tips. If you upper body isn't in the correct position, with the bar back, and a decent arch, added to that you might be sitting down instead of back, it's relatively impossible to break parallel anyway.
Last edited by ElPietro; 03-09-2005 at 02:41 PM.
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I do it in a power rack and I remove the bars from the side. And I just squat all the way down. Pause for like 2 seconds then go up.Originally Posted by fixationdarknes
I haven't measured it, but I think it's under 4 feet. Four feet was just an estimate, but I think it's closer to 3-3.5 feet. Even still, I feel like I'm not going fully parallel.
I'll try ATF next time. I sure hope my arse doesn't fall off.
haha. atf's are way harder. so make sure you go light and get used to them. you won't be able to squat the same weight. i wouldn't use the rack as a smith machine if i get stuck. idk, just doesn't sound healthy. i'd just drop it off my back, idk how healthy that is either though.
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