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SQUAT...... how low shall i go??

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kaos_nw
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2009/07/22 13:28:10 (permalink)

SQUAT...... how low shall i go??

Im just about to go gym and during my last session i noticed that i wasn't getting quite to parallel on my squats!!

so I reckon its best i drop the weight a bit to get at least to parallel right?

but im unsure if i should lower the weight even more so i can go below parallel?

so shall i keep heavy weights and not reach parallel? (doubt it)
or lower slightly to get to parallel?
or lower lots to get real low?

Im 6'3 so unsure if i can go ATG!

i need help asap as im going gym as soon as i get a answer
cheers for any replies!
#1

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    tom .p.
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    Re:SQUAT...... how low shall i go?? 2009/07/22 13:48:11 (permalink)
    I usually go down untill my knee is at a 90 degree angle. Any lower seems to hurt my knees.
     
    #2
    kaos_nw
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    Re:SQUAT...... how low shall i go?? 2009/07/22 13:51:56 (permalink)
    cheers Tom, i think ill drop the weight by 10kg or so and try and get to at least parallel then!

    i no more weight = more size
    but didnt know if i should sacrifice depth for more weight

    #3
    bruce.e
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    Re:SQUAT...... how low shall i go?? 2009/07/22 13:57:04 (permalink)
    Do you squat in a power rack atall? And more weight doesn't necessarily man more size, it's down to reps too, do it lighter and practice form. Make sure knees don't go over feet either. Good luck.
    #4
    kaos_nw
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    Re:SQUAT...... how low shall i go?? 2009/07/22 13:58:47 (permalink)
    cheers bruce, na i have a squat rack, no cage unfortunatly, ill go lighter and get great form to at least parallel and see how it goes from there

    #5
    jack5r
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    Re:SQUAT...... how low shall i go?? 2009/07/22 14:12:42 (permalink)
    To parallel if flexibility allows. Parallel = hip bone below knee. Alot of people can't get this low without their lower back rounding. If that is you, work in hamstring flexibility.

    Kaos. NW, where do you train?

    Body Weight - 83kg 
    Bench - 145kg
    Squat - 190kg
    Clean & Jerk - 129kg
    Snatch - 98kg  
     
    #6
    bruce.e
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    Re:SQUAT...... how low shall i go?? 2009/07/22 14:39:03 (permalink)
    i find the point when i'm low enough is where i feel slightly and this is very slightly off balance. I've only recently in the last few months changed my form on squats because i was worried i wasn't going low enough. Now the weight i'm doing on squats is lower but i am going alot lower so i'm assuming that's why. When you go lower i think the hams are doing more of the work. Not very sure if i'm right but that's how it seems in my head ha.
    #7
    Owen
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    Re:SQUAT...... how low shall i go?? 2009/07/22 16:43:26 (permalink)
    As low as you can without rounding back or losing stability. Might aswell do the exercise to the full of its potential.

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    kaos_nw
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    Re:SQUAT...... how low shall i go?? 2009/07/22 18:15:55 (permalink)
    cheers everyone, i lowered the weight by 7.5kg and was able to to get to roughly parallel, kept my back from bending and toes not in front of knees
    think i felt it abit more in my glutes and quads

    btw i train in my own little set up at my house now, used to train in a few local gyms in north west london! u?
    #9
    jack5r
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    Re:SQUAT...... how low shall i go?? 2009/07/23 01:33:33 (permalink)
    North London myself. Train at muscleworks 2.

    Body Weight - 83kg 
    Bench - 145kg
    Squat - 190kg
    Clean & Jerk - 129kg
    Snatch - 98kg  
     
    #10
    cricket_fire
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    Re:SQUAT...... how low shall i go?? 2009/07/23 02:25:00 (permalink)
    bruce.e

    Do you squat in a power rack atall? And more weight doesn't necessarily man more size, it's down to reps too, do it lighter and practice form. Make sure knees don't go over feet either. Good luck.

    Really? I always thought this was dependant on the type of squat, stance, body structure, etc. Good to know it's just a blanket fact for everyone
    #11
    Fat Pete
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    Re:SQUAT...... how low shall i go?? 2009/07/23 07:14:13 (permalink)
    bruce.e
    Make sure knees don't go over feet either.

     
    Where do your knees go ?
     
    Over the feet or thereabouts simply perfectly reasonable to me.


    As far as I know, forgiveness is for the benefit of the person doing the forgiving, not the one being forgiven
    #12
    naththebeast
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    Re:SQUAT...... how low shall i go?? 2009/07/23 08:05:16 (permalink)
    I try to keep my knees pretty still and moving forward only slightly, and drop down to around parrallel, hips slightly below my knees.



    #13
    MonkFinger
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    Re:SQUAT...... how low shall i go?? 2009/07/23 09:22:24 (permalink)
    Where did that knees/feet myth start, I wonder... seems to have little physiological basis.

    To the OP, a shallower squat is I believe more emphasising of the quads alone. A deeper squat is more varied across the whole of the leg muscles.

    Personally, I would choose a light and deep front squat over a heavy, yet shallow, back squat; if quad emphasis is your aim.
    #14
    iaink
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    Re:SQUAT...... how low shall i go?? 2009/07/23 10:29:44 (permalink)
    As Monk has said, a partial squat will generally train the quads more than the hips and glutes etc.

    However the quad involvment in a larger ROM squat is just as high, possibly more so as a greater flexion of the knee occurs.
     
    For a good squat think 'hips' rather than 'knees' as that's where good technoque begins. I'd never use the knees as a cue to teach the squat. The knees will do the right thing if your stance is right and the back/hips are doing the right thing.

    Stonehenge
     
    Where the banshees live and they do live well
    #15
    cricket_fire
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    Re:SQUAT...... how low shall i go?? 2009/07/23 18:03:13 (permalink)
    Where did that knees/feet myth start, I wonder... seems to have little physiological basis

    I think it's because for a lot of people, knees coming over toes = weight on balls of their feet, which can add pressure to knees. Online it's sort of become a blanket statement (even though it's crazy hard to keep knees from travelling forward with anything but a wide stance haha)
    #16
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