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littlemike69
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2011/03/17 23:19:10 (permalink)
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squats

when squatting, is there an "official" amount you should squat down to?
i.e. like butt almost touching the bottom of your calfs/top of ankle? i've always done it legs bent just above this point pretty much!?
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    scruffy
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    Re:squats 2011/03/18 00:11:03 (permalink)
    littlemike69

    when squatting, is there an "official" amount you should squat down to?
    i.e. like butt almost touching the bottom of your calfs/top of ankle? i've always done it legs bent just above this point pretty much!?


    around parellel is the norm, depends on your flexability and what you wish to acieve..
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    littlemike69
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    Re:squats 2011/03/18 00:57:53 (permalink)
    scruffy

    littlemike69

    when squatting, is there an "official" amount you should squat down to?
    i.e. like butt almost touching the bottom of your calfs/top of ankle? i've always done it legs bent just above this point pretty much!?


    around parellel is the norm, depends on your flexability and what you wish to acieve..

    ok thanks, urmmm achieve wise...just a "proper" squat, and not cheating if im not lowering far enough, but parallel sounds good to me! could different things be achieved if i was to change the heights i squat to etc then?
    post edited by littlemike69 - 2011/03/18 01:05:50
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    iaink
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    Re:squats 2011/03/18 11:09:52 (permalink)
    I'd squat to the fullest ROM that your tech allows.
     
    Then I'd make sure I imporved my tech so I could do at least a parallel squat but prefferably deeper.
     
    As a PL I squat to just under parallel. If I wasn't I'd actually squat deeper.
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    littlemike69
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    Re:squats 2011/03/18 11:13:48 (permalink)
    iaink

    I'd squat to the fullest ROM that your tech allows.

    Then I'd make sure I imporved my tech so I could do at least a parallel squat but prefferably deeper.

    As a PL I squat to just under parallel. If I wasn't I'd actually squat deeper.

    yeah i've always done a bit deeper than parallel, just wanted to make sure it wasnt risky or negative tbh, i may even be ableto get my pb up a bit by only going parallel now....
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    CitizenKane
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    Re:squats 2011/03/18 11:21:27 (permalink)
    Remember though when a lot of people hear parallel they think this means just that  the bottom of their ass is at 90 degrees to the knee, which is in fact quite high. To go to parallel the crease of your hip must go lower than the knee. Think of it if you were looking at the squat from the side, if you draw a horizontal line from the top of the knee joint, your hips should be below this line. This is what is meant by going to parallel.
     
    This isn't just being a depth nazi, the difference those few inches of dropping 'into the hole' make is very significant, in terms of how much more muscles are used.
     
    Ass to the grass squats on the other hand are when you go much deeper than this, like you're describing.
     
    As said it depends on your goals, but IMO if your aim is hypertrophy then I think the bigger determinant will be your style of squat generally. If you do a high bar squat, I think it would make sense to always go as deep as possible because this will bring the most muscles into play. But if you use a low-bar squat then you will be using a good bit more of your posterior chain anyway so as to possibly not warrant going ass to the grass and, furthermore, I find going ass to the grass with a low-bar position is incredibly awkward and just doesn't feel right, probably because of the inherent forward lean and wider stance generally adopted with a low-bar squat.

    "Be adequate"
     
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    littlemike69
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    Re:squats 2011/03/18 11:39:00 (permalink)
    ah right, so not just parallel, but slightly lower really, to make hips parallel, i've definitely been going lowewr than this and more the "ass to grass" kind of depths, todays my first legs session, so i'll see how i fair, will only be starting low weights to see how my form pans out etc
    thanks
    #7
    PL
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    Re:squats 2011/03/18 13:30:22 (permalink)
    Hi
     
    If you are training for a competition it needs to be quite low, the BDFPA rules say to "lower the body until the TOP surface of the legs at the hip joint are lower than the top of the knees".
     
    Take care
    x
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    HicSuntDracones
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    Re:squats 2011/03/18 13:38:57 (permalink)
    CitizenKane
    Remember though when a lot of people hear parallel they think this means just that  the bottom of their ass is at 90 degrees to the knee, which is in fact quite high. To go to parallel the crease of your hip must go lower than the knee. Think of it if you were looking at the squat from the side, if you draw a horizontal line from the top of the knee joint, your hips should be below this line. This is what is meant by going to parallel.

     
    Interesting, I had always assumed that parallel meant that your thighs were parallel to the floor, or essentially that a line from the knee along the thigh to the waist was flat.
     
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    CitizenKane
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    Re:squats 2011/03/18 13:47:23 (permalink)
    HicSuntDracones

    CitizenKane
    Remember though when a lot of people hear parallel they think this means just that  the bottom of their ass is at 90 degrees to the knee, which is in fact quite high. To go to parallel the crease of your hip must go lower than the knee. Think of it if you were looking at the squat from the side, if you draw a horizontal line from the top of the knee joint, your hips should be below this line. This is what is meant by going to parallel.


    Interesting, I had always assumed that parallel meant that your thighs were parallel to the floor, or essentially that a line from the knee along the thigh to the waist was flat.


     
    Well that's basically the same thing is it not? You're right, parallel = the top of your thighs parallel to the floor. A lot of people seem to mistake this for the bottom of your thighs (in my experience!), which if you did this means your hip stays well above the knee joint and therefore you are using virtually no hip extension and all just knee extension, so it becomes a glorified leg press! Break parallel = hips flex and extend = glutes and hamstrings become activated = more muscles used! Plus I would say that keeping your back angle constant becomes much much harder when you go down these extra few inches so more work will be done by your abs, obliques and lower back.

    "Be adequate"
     
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    HicSuntDracones
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    Re:squats 2011/03/21 13:15:52 (permalink)
    Sorry CK, misread your post when I made mine....
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    Rachfit
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    Re:squats 2011/03/21 20:49:16 (permalink)
    The depth of your squat needs to be based upon several things:
     
    1). Your capabilities: including where your break point is in your lumbar curve and flexibility.
    2). What amount of weight you are lifting if any.
    3). The reason for doing the squat in the first place
     
    Foot position should be where your feet land naturally
     

    "If you cant explain it simply, you dont understand it well enough" Albert Einstein
    Rach
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    TheThumper
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    Re:squats 2011/03/21 22:33:38 (permalink)
    Go to Deep City, Arizona.

    "If the traps contract and the arms bend, you must descend" 
      
    Currently listening to - Suncatcher - End of Year Countdown 2015 on ah.fm - http://yousaved.it/Tyk

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    littlemike69
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    Re:squats 2011/03/22 22:48:24 (permalink)
    thanks for the responses guys and girls, did my first session including squats,felt ok, kept low on weight, first set was ropey, had to get used to them again, certainly not perfect by 5th set, but happy i can build on form, did feel asif i was going a bit low, essentially ass touching ankles, but tried to stop this without going to high, hopefullyit will come....!?
    #14
    Rachfit
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    Re:squats 2011/03/23 10:40:22 (permalink)
    practice makes perfect buddy, just practice as safely as possible to avoid injury

    "If you cant explain it simply, you dont understand it well enough" Albert Einstein
    Rach
    DipITS MBCA
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    littlemike69
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    Re:squats 2011/03/23 11:24:24 (permalink)
    thanks Rach, i think as long i dont rush my weight amounts i should be able to nail them again like i used to!
    #16
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