Squatting: How low do you go?

[cptn slo]

Alright so there has been a thread like this but it was years ago and didn't have a poll and was back in like 09.

Anyways how low do you go?

Also is going past a certain point or not going low enough bad for the knees? I hear a lot going both ways.

Oh and below parallel here.

[spoolin215]

Where is the option for all the way?

I can't believe people still think squatting deep is bad for the knees.

[cptn slo]

forgot ATG, I can't edit it in either.

It's quite a lot of people that think it is...

[quiksilver6]

All the way baby. Hit the bottem and come back up

[::xander::]

Parallel. Top if the hips go below the top of the knees.

Low squatting isnt bad for your knees, high squatting is.

[Chilledman]

forgot ATG, I can't edit it in either.

.

I can do ATG on front squat .
Rear squat I can get below parallel but not much more .

I think its a weird flexibility thing.

[01tj]

I wish I could go lower but my 34 year old knees have a hard time breaking parallel. I've tried everything but it hurts regardless of the weight on my back. I've read that it has a lot to do with how long your thighs are in relation to you lower legs

[SpiffyGTI]

I go down to slightly below parallel.

[leakypipeDCI]

Your mom goes pretty low.

[spoolin215]

It's quite a lot of people that think it is...

A lot of really stupid people.

[cptn slo]

A lot of really stupid people.

Thats why I pretty much ignore most people. I started just assuming everyone doesn't know what they are talking about, unless they are massive or actually lift a lot with proper form. I miss going to a gym with a lot of powerlifters.

[Fritz27]

I can get decently below parallel, but I have plenty of work to do. Still trying to tidy up form and since I'm running a deficit anyway no sense trying to push for big numbers.

[epbrown]

I thought proper form was to parallel and back up? What's to be gained from going lower? I've never heard of requirements to go lower for competition or anything.

[VDubby18]

I do below parallel when going heavy because I do bounce out of the squat slightly. It's easier to do when you go lower than parallel in my opinion.

[Papa Dras]

I've always gone to parallel or slightly below. Never found any need to go lower, and as I get older, my knees are my weak spot. Going lower doesn't feel good on them.

[war.monkey]

Parallel

[itschrisb]

Squatting for me seems to be the most difficult thing. I do them so I can get better and have strong legs but I never feel good when doing squats. I'm very unbalanced and I always seem to get stuck or fear ill get stuck coming back up. I'm somewhat new to lifting I don't even have a full year under my belt. I've been going to the gym on and off for years now but up until the beginning of this year I just lifted to lift where as now I'm lifting to get stronger and bigger.

Any tips on over coming my squatting fears? Right now I'd say I go parallel or just above with a free bar. I used to use a smith machine and would feel comfortable going all the way down.

[epbrown]

Squatting for me seems to be the most difficult thing. I do them so I can get better and have strong legs but I never feel good when doing squats. I'm very unbalanced and I always seem to get stuck or fear ill get stuck coming back up... Any tips on over coming my squatting fears?

My suggestion would be to reduce the weight you're squatting. People tend to want to squat as much weight as they can move, just to say they squat heavy, but that means they're frequently overloading their "stabilizers" - the smaller muscles that help you control/balance the weight throughout the movement. Try reducing the weight and slowing down the speed until you can keep the weight stable throughout the movement for at least the first set. Once you've brought those muscles up to speed, you'll be able to lift heavier with better form and more safely.

[Chilledman]

I thought proper form was to parallel and back up? What's to be gained from going lower? I've never heard of requirements to go lower for competition or anything.

Farther you go down = easier it is to squat at a competition .

There is a huge difference in weight you can move if you go lower then parallel , but once you get full strength at the lower level the Parallel height its a lot easier.

[01tj]

My suggestion would be to reduce the weight you're squatting. People tend to want to squat as much weight as they can move, just to say they squat heavy, but that means they're frequently overloading their "stabilizers" - the smaller muscles that help you control/balance the weight throughout the movement. Try reducing the weight and slowing down the speed until you can keep the weight stable throughout the movement for at least the first set. Once you've brought those muscles up to speed, you'll be able to life heavier with better form and more safely.

Went down to the bare bar today and worked up to 135 and I can definitely feel it. It's pretty uncomfortable and I have several issues that I need to work on but I am going to try to stick with ATG for a while. My knees did hurt but they hurt a little regardless of depth. Hopefully once I get some flexibility in my range of motion I will be able to start adding plates.

[BOUDAH]

I thought proper form was to parallel and back up? What's to be gained from going lower? I've never heard of requirements to go lower for competition or anything.

Im no expert but here is why i go lower and maybe its purpose oriented but ohwell. The reasoning fro squatting all the way or even lower is ur limiting your muscles and training them to only go parrallel. If you ever have to life your weight from something on the groud, ur less likely to be able to take the task than if u would if u normally lift from a lower point.

Example.

Im in the Army and we argue this too. A buddy of mine says the reason he squats below parralell is lets say you have to pickup a wounded or disabled soldier. That soldier weighs his weight plus the 40-80 lbs of gear and equipment he has on him.

You are also wearing and lifting that same equipment. If you have to negotiate lifting you + him from the ground, you will need that extra oomph to get back up on your feet.

I understand this isnt an everyday task for most people, but the point here is if you train your muscles to perform a task, you limit yourself when you attempt to exceed that task.

-Ellery

[Papa Dras]

If you need to build strength in picking someone up off the ground, then you are better off spending your time doing sumo or regular deads. Probably throw in some cleans too. If the argument is that it is better in competition- well, you .5% that are doing this better listen up. For anyone else- parallel is just fine.

[SlyJester]

Use a low bar backsquat and go below parallel, this will allow you strengthen your posterior chain bringing it through a full stretch reflex. Go out and get a book called Starting Strength by Mark Rippetoe. People need to learn how to train and strengthen their bodies properly.

[SlyJester]

I have been doing this for a while and my 3x3 backsquat on the minute for 10 minutes is at 340lbs. Proper squats make you stronger.

[kryptonik]

who is mark rippetoe

[SlyJester]

he is a strength and training coach, wrote a book on basic barbell training, www.startingstrength.com
check it out.

[Papa Dras]

I can do squats for 11 minutes. So suck it.

[VDubby18]

who is mark rippetoe

A vert well known individual in the world of weight lifting.

[Papa Dras]

wait, are you saying rippletoe or rippetoe? Such a silly name- no way he is associated with weight lifting

[kryptonik]

they are probably thinking of tony horton.

[Papa Dras]

tony little? gazelle anyone?

[spoolin215]

squatting to parallel is akin to only do 3/4 of a bicep curl, or not locking out at the top of a deadlift. Why should you go all the way? Because that's the full ROM on a squat. No it's not bad for your knees, and if squatting to full depth hurts your knees there is some other underlying issue unrelated to squatting.

[Papa Dras]

oh whatever

[.Mad Hatter.]

low enough to get at least 2 green lights , same as Xander.

[epbrown]

squatting to parallel is akin to only do 3/4 of a bicep curl, or not locking out at the top of a deadlift. Why should you go all the way? Because that's the full ROM on a squat.

I don't agree with that. Full range of motion on a body part doesn't always equate to proper form because it doesn't take into account the target muscle or muscle group. Not going below parallel on the squat could be the equivalent of not locking your arms straight up on a bench press. Besides, isn't doing half-reps one of the "Weider Principles?" (Those used to crack me up.)

As for the exercise in question: I tried going below parallel for a few reps last Saturday and it seemed to work my glutes and hip flexors more than my quads once I went below parallel. And I could definitely see where someone might have trouble keeping their knee position stable going that low.