Breaking parallel on squats...

[gymtime]

Can anyone give me the dummy version of why breaking parallel, or ass-to-floor on squats is easier on the knees?

I've got a "trainer" giving me the old "going that low is bad for your knees" bit as I was doing legs last night. I tried to explain it but I didn't do a very good job.

 

[b fold the truth]

It just is...???

Experience...???

You use less weight...???

B True

 

[gymtime]

It just is...???

Experience...???

You use less weight...???

B True

That's the best you got Mr. Elite Mentor Man????

 

[DrBones]

Somewhere I read that it puts less stress on the patella tendon...
Can't remember where I read it... so I can't give you a source, and I don't know the exact reason... Maybe there is less stress when you go ATF as your tendons can relax slightly more? Seems like stopping in the middle of a movement would cause a lot of stress on your knees
Im not 100% sure though....

 

[gymtime]

Somewhere I read that it puts less stress on the patella tendon...
Can't remember where I read it... so I can't give you a source, and I don't know the exact reason... Maybe there is less stress when you go ATF as your tendons can relax slightly more? Seems like stopping in the middle of a movement would cause a lot of stress on your knees
Im not 100% sure though....

That's more or less how I explained it. But I know there's more to it than that. This guy was acting under the logic, as many of us used to including myself, that bending your knees a little is less stressful than bending them a lot. It's hard to argue with that unless you know the real physiology of it.

 

[Zyglamail]

Tendons/ligaments are negativly charged and actually hold onto fluids during short intense bursts, one reason we can take getting nailed on the football field etc. However they are more susceptable to damage during prolonged high stress tension where they cant maintain the fluid and lose elasticity. This doesnt really answer the question but firgured I would throw it out there since it was mentioned they can relax or that the slowing of momentum causes damage.

As far as ass to the floor being less truamatic than parallel, cant say I have ever heard that and I dont know if I beleive it but I also dont think it is any more traumatic either. Squats in general are not hard on the knees at all if form is correct, since they are done in a normal range of motion and unlike leg extensions with a squat there are no sheering forces applied to the knee.

What he may be referring to is when people actually hit bottom and the back of the thigh hits the calves. The weight pressing down on the hips and the muscle mass between calf and thight can creat a lot of stress on knees and sort of work as a lever to pull the knee apart. However most of us realize that is not the way to squat

 

[gymtime]

Agreed. And while I don't actually get that low on a squat, my experience is that breaking parallel with less weight is ultimately more effective than loading up the bar and stopping at 90 degrees or higher. And of course, this assumes sound form.

 

[needsize]

I remember reading that when you break parallel the stress shifts from the knees and the patella to the hips, which are more capable of taking the strain than the fairly delicate knee joint. So when the huge amount of strain comes from reversing the movement, it's placed on the hips instead.
In my own case, i suffered some fairly severe tendon damage in the knee back in high school. But now I squat pretty heavy, ass right to the floor, and my knees feel great.

 

[gymtime]

I've had the same experience, although I've had to lower my weight. But since I started getting nice and low on squats and not worrying so much about what's on the bar, the old wheels are noticeably bigger and stronger. Plus the knees are healthier than ever.

 

[needsize]

The weight will go back up anyway, when I first started going to the floor I had to drop to 2 plates(225) for my sets, I'm now doing around 4 1/2 plates for reps, it just takes time, but will look that much more impressive when you do it