Why you SHOULDN'T Squat ATG
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- Опубліковано 10 жов 2024
- Just because you do not squat until your ass touches the floor does not mean that you are performing an inferior squat. In this video, I talk about wh you shouldn't squat ATG. Most people do not have the mobility ot squat like this and to be perfectly that is ok. Because the only thing that squatting super deep helps your with..... is to squat super deep. So if a deep squat does not fit your goals do not be shamed by internet nerds that you do not squat "ATG"
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I do ATG more as a flexibility exercise not for building muscle and I do ATG without weight or just the bar alone but with muscle building I go as far as the tension goes
That is a great strategy.
I’ll do it on my first set just to stretch
Pause squats are a good way to determine what your natural range of motion is. If things are relaxed and loose there is no way you can pause and get out of the hole.
That is a great way to put it. If you cannot keep tension in a position then that is the deepest you should squat util you can get stronger.
@@TheStrengthClassroom i feel like i could hold a squat all the way down a TV for 8hrs if I wanted and a normal squat for only 3 mins there for I go with parallel
Alan Thrall made a great video about squating too deep
As did I Lol
progressing ATG Squats has great benefits for knee tendon health
I would agree with this
I used to think so too. But after 4 years doing ATG I’m kinda regretting and have to do knee therapy where I only squat above parallel.
@@hendrahidayat9439 Hmm... i used to do ATG squats only and my knee tendons felt the strongest at that time. I switched to Parrallel squats for general strength for a year, and while i built more overall power and strength, my knees dont feel strong at during postions that put it into greater flexion, like jumping and landing etc. now im finally switching back to ATG squats. I have a long torso and shorter femurs, and while i can squat a bit more parallel. its honestly not that big of a difference even after not doing ATG forever.
With respect, I think you’re looking at this through the eyes of a westerner. Most of the continents of Asia and India can squat. Some parts of Europe and Africa too. The reason this seems so unachievable, to us, is that we’re so accustomed to not squatting in our daily lives. It’s been proven that even people with long femurs can squat ATG. We’ve just shorted our leg muscles because we sit instead of squatting now. The hamstring muscles are so short that they pull on the pelvis and that in turn “rounds” our backs. When this occurs, we instantly say we don’t have the anatomical structure to perform a squat with good form. Just my opinion...
That is a great opinion
How many Indians or Asians have won world's strongest man? That's what I thought...
Asians have genetically shorter legs, which makes squatting that much easier. Try squatting as a giraffe.
@@aaronbarlow4376Central and Eastern European? Plenty. Maruiz Pudzianowski won a double digit number of international Strongman and European Strongest man and he can squat very deep. There's memes on Slavic squats for a reason.
You can pause at the bottom of a 90° squat the same way you can out of an atg squat. You don’t have to bounce out of an atg squat. Also going beyond your flexibility point to where you’re losing tension is not an atg problem, but a mobility problem. If someone couldn’t go down to 90 you wouldn’t say the 90 squat is their problem, their mobility is.
That is true
intuitively it looks like someone picking up a heavy object off the ground would be a deep squat, much like you see kids naturally do until they unlearn it
Kids do not unlearn how to squat imo. There head is no longer 30% of their bodyweight and cannot act like a counter balance with their short femurs and long torso.
Just started powerlifting last year, been ATG squatting since forever, got up to 160kg at 78kg. But man it's hard to progress the weight now as if I don't get the bounce from the bottom I can't engage my hips and I'm pinned to the floor.
I'm starting to rebuild my squat to a more parallel type squat. Finding it tough to be honest. A big difference is that I can het my hips engaged straight away as soon as I hit depth. I'm using plates stacked on top of each other to do a sort of box squat until I get used to the movement. I'll keep doing ATG squats, but not heavy and just to maintain flexibility.
That's why I don't like ATG squats. They rely too much on rebound
Just cuz you can’t atg you don’t got to hate on it
I can go atg and I am not hating on it
Glad I saw this video, I got overly conscious doing a parallel low bar. Transitioned to a atg recently, but at 55 it does not seem right unless I deload by at least 60 lbs, feeling like an injury is very likely with lesser weight via knee or lower back curling. Been Injury free for several years doing it the former way.
Probably just atg with body weight only or a dumbbell or two post workout from here on out.
Great info and I am just a 55 year old just trying to stay fit and not make any huge gains.
Thank you because I almost wanted to quit the gym altogether.
Open for any suggestions
Don't quit lifting brother. Squat however is comfortable for you!
lol, obviously you can't lift as much weight with a deep squat, you have to do more work because you are the distance the the joint has to move.
I disagree although I am a weightlifter. Squatting deeper is safer on knee and also regardless. 100% agree with the losing muscle tension tho.
Glad we can agree o some stuff.
Its not 'dangerous'. As with everything, it depends. You can't generalise it like this. Context is the key.
It's dangerous for those who don't have sufficient mobility and control in those deep positions. It means, if they can maintain neutral spine in their full squat depth with heavy weight on their back, they're perfectly fine with those depths. Your full depth is basically where you can maintain neutral low back, and maintain control in those positions.
For some people its going to be above parallel, for some at parallel, for some way deeper. And you can improve in this, though.
Good response
Great stuff!
Thanks so much!
Don't work the bottom portion of the squat and you're begging for an injury. Maximal squat depth trains mobility and decreases your likelihood for injury.
Trying to "look cool" means doing ego lift half squats like you apparently do.
Thanks for sharing.
World strongest man does half squats, if anyone can be an authority figure for squats AND injury prevention it's going to be him. Take a look yourself - ua-cam.com/video/21U9z596sAw/v-deo.html
Note - he's 6'3
ATG are way more fun is you have a pair of weightlifting shoes. Is more engaging and challenging if you have proper form and at least ok mobility.
Thats sounds about right.
Im getting into powerlifting so unfortunately I have to try and squat deep, even though im not made for it.
Nothing wrong with that/
@@TheStrengthClassroom It's a real struggle to get my crease below my knee, I feel I'm getting into a compromised position, I'm basically losing all quad tension to try and relax my tendons and muscles enough to sink into depth. Keeping everything braced and tensed prevents anything past parallel. The releasing tension and using gravity to sink into depth really only works with warmup weights else with heavy weights the loss of tension means it's basically a reset in the hole and getting up is hard.
Can you imagine the hue and cry if it was Joel Seedman saying this ?
To be fair. I don't recommend squatting like he does at all LOL
@@TheStrengthClassroom I’m a huge Seedman fan myself.
Just don't "bounce" at the bottom of an atg squat. Control the movement all the way down and all the way up. You may have to lighten the weight up by a decent margin but coming from a parallel squat it does feel harder cause I'm not used to working the muscle and joints that far. It shouldn't be an ego stroke to squat that deep just a preference. Parallel is all you need to grow muscle and get stronger but that extra range of motion does work the muscles a bit more I feel as long as it's controlled. This is just my experience. You wouldn't necessarily stop you elbows at just parallel to the ground on a bicep curl unless for a specific reason you want to target that range of motion.
This video is why you shouldnt squat ATG
Yeah I do agree with the flexibility and mobility reasons why one should avoid, but to dismiss it more so as an ego lift and nothing more, no. There are benefits over parallel just as there are benefits over atg.
I like Atg on front squats or if I’m doing quad work on smith machine. I go deep on heavy back squats to below parallel. Atg built my nice tear drop on the inner thigh.
That sounds about right!
Put on weightlifting shoes with a good heel, if that is not enough put something under the heels (like a plate). I believe most people can reach ATG depth if they just work on mobility and elevate the heel. If you are powerlifting, ofc you want to squat to powerlifting depth. However, if your mission is to just build massive legs, get good squat strength and develop the full movement pattern, ATG is definitely the way to go. I can do a beltless 8 x 160 kg squat with a powerlifting form, but do ATG squats for 3 - 5 x 10 x 100 kg or so. I would also recommend ATG pause squats. Way better at building your legs than just doing half the ROM. I get insane leg pumps and DOMS, way more than with the powerlifting form.
I agree our your point of view. I have 29 inch quads and have never squatted ATG. Now I'm not saying this is solely due to that but maybe it just works better for my build. So what I am trying to say if it works for you do it. If it doesn't don't. Super simple. Thanks for your message and well thought out comment.
@@TheStrengthClassroom The difference isnt big I bet. ATG squats probably have a better SFR ratio in terms of hypertrophy. Implementing them as an accessory to competition squat could be useful, if one still wants to train the movement pattern but is in a hypertrophy block or off-season.
The training weight with them is way lower which also gives your cns, joints and back a break while your quads are burning and you are still squatting reasonable weight!
Good follow up points!
You should give teaching advice
Will do
ATG saved my knees.
That's good to hear
My theory is for your overall body gravity wise its harder to get out the lower you are but at the same time for strengthening purposes a parallel squat is harder to hold for a long period of time. I also think it causes wear and tear to go to low and to heavy over time.
Spot on observation.
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ATG does look like a meme. The "Bounce" looks dangerous too. Which parts of the body take the force of the bounce? From just looking at it, it doesn't look like the muscles themselves are taking the force of the bounce.
Thank for the vid!
No problem!
"ATG looks like a meme" Funny stuff.