Squatting Too Low Is A Problem: How To Fix It
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- Опубліковано 29 вер 2024
- Squatting too low is a problem that I am currently trying to fix. Learn why ass to grass low bar squats are not ideal and how to cut your squat depth.
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Somewhere Clarence is thinking "I'll continue to pause squat 550 for 8 while dropping my ass below the Earth's crust."
E high bar...
Clarence is a beast, both in strength and technique, but don't forget he has a massive hormonal advantage over Alan... ;-)
compare what is comparable ahah.
I've seen a video of him squatting. I think he does a high bar squat.
clarence pauses because of his knee problem. he talked about this while ago. bouncing from the bottom apparently causes problem to his knee. but yeah that guy is a freak
Clarence is fucking cool but he use drugs.
I do ATG squats. I like the way they feel when you bottom out. It's like you're locked in. I usually don't rely on the bounce and pause momentarily or just come down slow enough so that there is no bounce. I'm not trying to be a competitor and my legs are still getting stronger, so I will probably stick to it.
I was experiencing the same problem with ATG squats. I always done those type of squats because it feels more comfortable and it gives me a good bounce out of it, but it was seriously limiting how much weight I could front/back squat and how many full complete reps I could properly do. These new type of squats you showed really improved my efficiency and has taken me to the next level.
Say hi to future flexibility problems
This has helped me immensely! I have been decending too low, too quick, and the same stall after the bounce at the bottom, and would sometimes bruise my calfs from compression at the bottom. I was able to fix it in a single squat session and complete reps 50lbs heavier than the range I was struggling in, with slow decent, hitting parallel, and only the stretch reflex portion dipping below parallel. 355 felt easy! Awesome video!
Alan..you inspired me to squat ATG years ago though ☹️
Nate Thompson This is for low bar squats, not high bar
@@phoodpharmer thanks for this before this comment I really confused
Literally just don't bounce. This isn't a reason against atg squats at all.
I started the stronglifts 5x5 program and realized i'm squating too low. This morning I was searching for a video to fix it...I'm glad you posted this man
jacob duyon you should go to the starting strength channel
oh snap, i've never seen this channel before thanks!
Alan is the only guy puts out the clearest, easiest to digest lifting vids that emphasize the fundamentals. And he does it without the undertone of condescension, or pure nerdiness that is off-putting to the mainstream! cough, Rippetoe
It's quite admirable that he's committed to improving and developing his technique even if it means admitting fault/correcting himself. Alan, you are the man!
I read a while ago that deep squats and deep squat holds have their place in mobility training with your body weight or just light goblet squats. As for squatting under large loads, your current conclusion makes good sense and I think it's great that you aren't ashamed to admit that you're still learning. Seems a plateau in strength can sometimes be caused by a plateau in knowledge. Great content, Alan
I am glad the description says “Low bar squats”. I am a high bar squatter for Olympic lifting purposes so depth is very important plus the squat movement is quite different to low bar anyway.
Good video
thanks for correcting this. the ass to grass approach really bothered me from your previous videos
Thanks for this video. I was beginning to run into patellar tendon issues as I was getting into much heavier waits, and fixing my depth solved the issue.
You should shave your head and beard to signify this new style of squatting and change in your life.
Personally, box squats have really helped me. I noticed the same problem with my squats a couple of months ago, and have been almost exclusively box squatting since then. I never "relax" on the box, i reverse the movement as soon as my skin touches the box, and it's really helped me out with learning to stay tight through the entire movement.
Thank you Alan, in my warm up sets i don't have problems with mi ATG low bar, but, in the heaviest ones around >85% i start having issues with my bar path, i have just arrived to my home after a squat training thinking about my bar path, and te first thing that i see in my notifications is this video, i'm going to start putting it into practice :D
The entire point of the box is so you don’t use the bounce. Breaking up the eccentric concentric chain develops power out of the hole. it will also ensure you hit depth every time.
Atg squats are solely for oly lifters to help them get a feel for and how to use the bounce especially when cleaning heavey weight. Its serves absolutely no other purpose. Great video
I have the same problem, I took my first squatting tips from my friend who used to be an Olympic lifter, as you already know, that's where the terms ''ATG'' and ''the deeper the better'' comes from. He always told that ''a real squat is when your ass touches the floor''.
Alan, thanks for this video. I've been struggling to squat 'low' enough but am glad that I've been doing it right. Very helpful indeed 😊
I had this same problem when I first started squatting, and I couldn't progress at all. After fixing the issue I progressed and my squats feel good now. I still go very low, just not low enough for the bounce to happen. Pause squats helped alot.
Just look at Oly lifters: the Best cure is high bar and narrow stance (inner shoulder width stance) and a "dead stop" at the bottom. The whole trouble here comes from the too wide stance, with narrow stance the hamstrings come naturally against the calves. The depth is defined by the muscles touching each other. The bounce at the bottom is the knee enemy on the long run. Shortening the distance to lift more (as in powerlifting) works fine but you'll loose athleticism and flexibility. Eventually, one day the weight will pull you lower than your flexibility allow you to go and one injury will occurs. It's just a question of final goal: being stronger in terms of full functionality of the muscle possibilities or simpky lifting more weight by sacrificing ROM.
this is the video series I've been waiting for! I love Mark Rippetoe's work and git great gains, but I self taught myself the lifts Reading the books so I'm always up for additional informations on their way of lifting
I've also noticed the 'bounce at the bottom' makes the squat easier as well. I try to only go parallel, But sometimes I go to far and hit "ATG" but I just bounce up from that.
I have the same problem. I appreciate you sharing this with us Alan.
As a self-taught lifter I always thought that going as low as the knee allows was the best and it also feels more natural to me, until someone with gym experience saw me and told me I was doing it wrong.
Now I try to stop at the horizontal although it feels really short of a motion and not intuitive at all..
Just a two cent: paying attention to your lower back tightness might help in determining your back squat depth, i've read about it in an article about training with a former Chinese national weightlifter turned weightlifting coach. To quote the article: "squat down until my hamstrings hit my calves, but not so low that I lose tightness in my lower back"
Thank god you uploaded this vid. I've been having problems with it and i thought losing balance is natural because I have good depth.
I read Starting Strength and I went to see coach Tom Campitelli for coaching on my squat. I recommend the Starting Strength method by far.
Could have done with this 2 months ago :) ....Ive started slowing my decent down and controlling it more in order to keep my lower back pain in check. I think I was dive bombing as you call it only to find it was damaging my back (maybe obvious to some but I always felt I was keeping tension on the muscle when moving up and down, but watching your descent I think I could be similar in form... its almost like I am trying to make sure I achieve that maximum depth). Since slowing down that decent I dont think I actually go as low as before and my lower back is improving, I still go low and make sure the depth is past that 90 degree angle like you are now doing. As you mention you know when its time and I think doing it a lot slower has helped me with that... Look forward to the next videos, maybe something I can learn from too.
i will allways no matter what squat high bar ATG with a long pause ;) high bar atg squad checking in!
Its a pleasure to watch someone who has problem with TOO DEEP squat that is cute, usually it's about people doing squats like 90 degrees in laps or even not THAT IS A PROBLEM
Crazy how you always struggled with this depth, the second I finally learned how to low bar squat this was my depth for heavy squats automatically
that you bounced your squats doesnt mean that atg squats are bad...squating slowly as deep as possible is ok, if your hips are flexible enought...but i havent done lowbar yet so things could be different this way...you are also standing quiet wide so its harder to squat lower that way
This has always been my problem. Never squatted high in my life but I never fathomed that I could be squatting too low. Time to fix this.
Power movements have generally never been about ROM. That's why a heavy/light day is worthwhile imo.
I had that problem in past and knee sleeves helped my. I based my depth on sleeve tightness
Great vid, eagerly awaiting more! I do the same or did. messed up SI joint/hips as well. Back to scratch.
The purpose of life becomes realized at ATG.
I have a this same problem. Thanks Alan!
wonderful. i came to that very same conclusion recently as well
As soon as you started breaking down after saying, "My name is Alan Thrall, and I squat too deep," I was already dying. You're a funny guy Alan, favorite channel on YT!
ASS TO GRASS SIR!
I'm a little confused Allen, I just watched one of your earlier videos from 2015 and you were okay with both types of squats. So, did you change your mind and atg is no longer recommended. I'm with you on starting strength and strong lifts which talk about breaking parallel. Congrats in the baby, I'm there with you, juggling wife/kid/job/workout. Thanks for your info and videos.
Of course there is no need to use elasticity with the low bar powerlifting squat. You only have to reach the depth that your powerlifting federation/competition requires and go back up. Some are fine with your buttocks line reaching the top of the knee and it's a good lift. Some gym comps don't even need you to reach that. And with some of the gear used in these events, it's almost impossible to go that low. The super wide stances make it impossible too. That wide stances helps stop the weight. Just like the bounce helps to dig out of the hole during a clean or a snatch. Ass to grass is most definitely not ideal for these heavy powerlifting/lowbarsquat weights. Olympic weightlifters are not dealing with the same kind of weight. Their movements are much more violent and require one to go into the hole whether they want to or not just to get under the bar.
You should always full ROM.
When your hips start to kip forward and your lower back starts to round is the limit of your flexibility; don't exceed this.
In time using full ROM will increase your working ROM safely.
Never bounce; come down slowly.
You should be able to stop at the bottom and come back up.
If you're not breaking parallel you are only cheating yourself.
Work the muscles not the joints!!!
Use proper form and technique.
Simple. Do Revers squats. Load the bar at the lowest point and actually lift the weights.
what about squatting to low on high bar? same rules apply?
a squat should only go as low as you can with a straight back and upright chest, if its barely at parallel then lots of mobility work/stretching needs to be done
Thanks, just did a triple on what used to be my 1rpm, always used to rest at the bounce and lose tension
Any plans of to attend a SS seminar and become a SSC???? We would love to have a great coach like you!
I love you Alan. Gonna apply this to be stronga
early asf
Great content bro!
It takes a hell of a man to admit he needs to improve. It takes another hell to take action
This was really helpful, thankyou Mr Thrall
box squats helped me not to go too deep but it fucked up my mobility a bit I do cleans to counter that
ATG with a second pause at the bottom will kill the momentum so you’ll have to use your strength to come out of the hole.
Good luck mang.
So helpful thanks AL
I love to do ass to grass to strengthen my knees. But i usually only do them when im warming up with low weight.
Great vid man
I have this same problem and as weights get heavier I do notice the balance issue and loss of tightness. I'm Really interested to see what other tips you come up with man I need to break past that 600lb squat barrier.
I actually thought i was the only one that had this problem I'm deadlifting 200kg but i struggle to squat 100kg for reps...
I've been dealing with patellar tendonitis for a long time and I realized that going too deep and relaxing at the bottom was causing a lot of it.
Clarence has left the video
I rather stick to atg for now .. I haven't stepped on a platform so I wouldn't know about only going parallel. I've been doing slow tempo squat and my quads are sore af
Bryce Lewis and the IPF's ridiculous squat standards make ATG the golden standard doe.
I have the rare problem of going too low as well, even lower than you. My ass touches my toes during my squat.
amazing how on point this was for me and your timing.
thanks so much :)))
I just have problems judging the hip creese on squats. I get nervous about not going low enough and getting norepped so I overdo it a bit.
I ripped my asshole two weeks ago squatting too low. thankful for this video
What about the tips from your ATG video? Thought those made sense.
I don't know... that might be good for USA federations, but here in Europe that is not below parallel
I used the pins on the rack 4 that
totally my problem
thank you for the video!
I don't get it than why does Peter Carvell say that you can do it and should do it because it's a functional movement? 🤔
When I squat my feet tend to point out...they will start straight, then spread out once I get lower...why do you think this happens...should I spread my legs
I squatted so deep that I got an eviction notice.
Squatters anonymous lmao, cracked me up man :-)
I spent a month perfecting the high bar squat form which you had mentioned in the earlier video. I follow the high bar squat. Should i cut my depth if i'm following the high bar squat?? From the video it seems like you are only doing low bar squat.
No wonder my squat is weak. I guess I just need to improve my technique. I always squat ATG but have always controlled the weight on both concentric and eccentric phases.
The68VeeDub focus going down slow hold at the bottom and come up as fast as you can speed is power controlled is strength.
why do you always wear a belt. you had a back injury?. many people say, carry the belt only at max weight. im confused
LOL just came from your video hyping up the ass to grass squat.
I never squatted to depth anyways #TeamNoCalves
We can see that.
ohh omar. young man
More like #TeamNoTibia&Fibula , at least for me.
No one likes your channel fuck off
OmarIsuf I like your channel bro
as a new lifter this shit is all very confusing
Andy MacMillan Ignore the glut of internet broscience. Treat your friends' (and randoms in the gym) training anecdotes as stories, not facts.
Alan's channel is excellent for learning the main lifts. His advice is top-notch and empirically supported. As already mentioned, Rippetoe and Starting Strength are also excellent resources.
Just stay focused. Try and cut out all the noise generated by glorified gym bros.
1. squat down until knees are AT 90 or just under 90 degrees. anything above that is ZERO REPS
Don't get too nuts with it. As a starting lifter, concentrate on the main barbell lifts. Be on a good starter program (Starting Strength is a great one). Don't overthink it. Pay attention to your body and your progress. When you get more experience and know what feels right, you can start experimenting with different tricks or advice, but for now, just stick to the basics.
Andy MacMillan as a person who just completed a year of training, I can definitely tell you that repetition has been my best teacher. follow basic rules like below parallel, keeping your back straight, etc. and you'll be good so long as you're honest with yourself. you start with a really low weight and work your way up. none of that ego lifting crap
Andy MacMillan Honestly the hundreds of UA-cam videos probably cause mental overload. Just read SS and don't look back.
Now the quarter squatters are gonna use this as an excuse
"I can squat 6 plates" *dips down 6 inches and shits himself getting back up*
lntimidating XBL
I thought the same thing as you did.
" _Who cares what others are doing. Doesn't affect you_ "
That's quite a miopic outlook, I say as I think about all the quarter squatters that hogged up the squat stations while not actually using it 80% of the time, but just leave an article indicating that it's in use, when in reality, the person occupying the machine, though not physically, does something else entirely unrelated to the intended purposes of the squat station/smith machine.
You better not be one of those guys, seedy, or, I swear, I'm gonna go apeshit!
Don't feel like dealing with that sciatica numb-leg ass-pain stuff anymore.
I'd rather just load up and take a walk with that weight on my traps with one third squats than deal with that again.
Quarter squat is a legit movement.
I don't know what to believe anymore...
Just squat as you like and don't listen too much to guys on youtube.
ATG does a butt wink. He did a butt wink cheat bounce. Dont do that.
If your not a competitive powerlifter this does not apply to you in the slightest.
SinnedNogara I'm a competitive pl'er. So just stick with high bar bouncing for me then?
Anthony Truong Go like a foot below parallel and pause to impress the judges
Good to know that even experts are students
The best experts are the best students
Truly is
This is blasphemy. This is madness!
This is SPARTAAAAA
sico sidd Kick!
Rafael Pena "Ta Da Clifffsaaa!!!!"
THIS IS SQUARTA?!?!
If I'm not no clipping through the floor it's not a real squat
Been working on the same thing myself, great video.
Nice work, Alan! - ND
Starting Strength HIP DRAHVE!
Starting Strength Draahvve with the hyips
HYIP DRAAAAAAAAHVE
I hope all is well I feel like God laid this on my heart for me to send you this message! The Bible verses that changed my life which was Acts 2:36-43. I just wanted to say that Jesus Christ can restore your life and that is a promise according to Acts 2:39, and God loves you.
If you’re in need of a good church near you here you go to google & type in UPCI Church locator a man named Gabriel helped me find the church that I went to before I moved and they led me to the church that I do go to now! God bless have a great one 🙂. I prayed for you I hope all is well 🙂
What about ATG for high bar squats?
this allan please
Well, why are you squatting high bar? Is it to improve your olympic lifts or general fitness? Then go as low as comfortable. Is it to compete in a powerlifting meet? Then go just below/at parallel depending on the meet's rules. Is it as an accessory to low bar squats? Then it doesn't matter just accumulate volume.
I squat high bar to accompany my dead lift. One movement is focused more on quads the other on hamstrings and glutes. Alan has a video about it somewhere on his channel.
Never doubt ATG for high bar bro. Stick with it and be happy. :) For powerlifting meet and lowbar, i just don't see how anyone would squat ATG, and this is what Alan must be talking about. ^_^
If your not a competitive powerlifter do that.
that guy's eyes are going to pop out of his socket
Hugh Jazz that’s what’s called an RPE 10 face
I like this video....but now go and edit all the old video you have make about go deep XD
i trusted you Alan! and now you want to turn my world upside down!!?? how could you.
Tio Griver yeah what the hell, Alan is the whole reason I squat deep!
He doesn't need to. His purpose previously has been to cure quarter squatters from their delusion of squatting heavy.
sarcasm -.-
I thought I was missing something. His videos were the reason I went to ATG.
arent you looking down because.... you learned how to squat from starting strength?
xanadu172 D that is Alan's own advice.
my guess is part 2 will explain why he is looking down and why it is good?
typically on the ground 4' to 5' in front of you is where SS recommends you look.
Is it bad that I look straight up once I hit my lowest point and start to ascend?
Its not about looking at anything. Just go wherever ever a neutral spine takes you. Neutral spine is boss here, that means head and neck too, think about a straight line from the top of your tail bone all the way to the top of your neck. So that will dictate where you 'look'.. Just focus on Neutral spine. So to summarize; Neutral Spine.
PS . Spine should be neutral
Always learning, always improving, and open minded. This is why you're the bomb Alan.
As long as you don't compete IPF / USAPL lol
Why is that?
0:26. Alan now that you admitted you have a problem we can work to solve it.
"Open up your taint" - Ed Coan
ancient wisdom