Ass to floor squats

[the People's Champ]

After months of fooling myself, I had decided to finally try this exercise. at first, I did the motion with a light weight, and I had set the power rack bars to a lower setting so that when I was at a full squat, I could just let go of the bar and fall forward if I couldn't go back up. I managed to go up to 185lbs for 5 reps on my last set, I tried 10lbs more after that but I wasn't going all the way down. pulled my right hamstring muscle slightly, maybe because it was due to an unfamiliar exercise, but it isn't as bad as it seems. I must say though, these exercises are a sobering experience. some guy was doing smith squats next to me and was checking me out because I was fully bending my knees while he would bend his knees at 90 degs. well, I just wanted to post this, yet another squat experience with you guys

 

[the People's Champ]

one more thing, after ass to floor squats, I did front squats withthe clean grip, and I was able to go almost as low as my back squat, is this normal?

 

[Stryc-9]

"Ass to the Grass!!!"

It's the ONLY way to squat!!

 

[Captain_insano]

I know a few guys who have done those for years with heavy weight...to make a long story short their knees aren't holding up to well. on guy has had 3 surgeries. I break parallel and use a 4-2-2 tempo but never ass to floor.

be careful..

Insano

 

[the People's Champ]

I had to try them out to see what the fuss is all about. I don't think I will go heavy on that exercise, but just focus on the full range with a light weight. what is the 4-2-2 tempo?

 

[Stryc-9]

Actually - I guess I should mention that I don't go very heavy when I squat all the way down...precisely because of the strain on my knees....but lately I just prefer to get that full stretch and really squeeze the reps out...even if it means I have to take it easy on the poundage (which isn't necessarily optimal for gaining size....but....it's all about changing things up and shocking your muscles....)

 

[bignate73]

I know a few guys who have done those for years with heavy weight...to make a long story short their knees aren't holding up to well. on guy has had 3 surgeries. I break parallel and use a 4-2-2 tempo but never ass to floor.

be careful..

Insano

good call. 4-2-2 is more humbling IMO than ass to the floor. most people using ATF for squats dont have the flexibility or core stability to be doing it in the first place and can end up making things worse, but to each his own. im in it for the long run.

 

[needsize]

I remember when I first decided to give up the ego and go ass to the floor, I was squatting 3 plates (315) for reps, and dropped it down to 2 plates. By the time I made it back to 3 plates again my quads were 3 inches bigger.
As far as it being bad for the knees, I have bad knees, but since I warm up very thoroughly, and took my time getting back up to the heavy weight, they don't bother me when I squat, and I go pretty heavy, as heavy as 385lbs for 5's ass to the floor, I'm also about to start a cycle so they will be getting alot heavier.

 

[erickthegreat11]

I've tried ATF squats many times, but always went back to conventional, near parallel squats. The reason for this was that i couldn't keep my balance going up from the floor. What's your technique for this?

 

[Stryc-9]

I've tried ATF squats many times, but always went back to conventional, near parallel squats. The reason for this was that i couldn't keep my balance going up from the floor. What's your technique for this?

You really have to drop the weight you would normally use for parallel squats....and of course - you don't want to entirely replace parallels with ATF squats....I only suggest 'em as a change of pace sort of thing....