How Low Do You Go?

[w84me]

Trying to correct a lot of my form doing squats. Its really helped reading & watching videos here in our area. But - I have a question - I think it will turn in to a debate since it did at the gym last Sunday.

I worked legs - heavy - there came the dreaded "hey, if you want my opinion ... I don't think you are going down far enough" ... I tried to explain that I was correcting my form and if I went down to low I would bend forward too much. I could have slapped him - stupid eat s%%t grin. and the "yea, right".

OK - help me out - spatts I know you are the pro here. But do I stay parallel or lower the weight and go down low? I'm not a PL - just trying to get stronger and better form.

help

 

[spatts]

Personal opinion?

Never sacrafice form. I'd rather do 10 pounds right, than 500 pounds sloppy.

That said, there's nothing wrong with being partial in correct form. Hell, I almost never max out a full ROM squat. My training revolves around partials. In fact, my partials start with "walk outs." That's right, I don't even squat it. I just step back with it and hold it for 12 seconds to get a feel for it, to learn to stay tight with it, etc...

Not going parallel because of weakness, as opposed to the weight being too heavy, is not a good idea, IMO. That doesn't help your weakness, it caters to it.

 

[w84me]

thanks Spatts ... greatly appreciated

 

[JJFigure]

Do you use a conventional or wide stance? My legs are long enough that I tend to really lean forward when I use a conventional stance. My PL friend switched me to a wide stance, and it's easier to stay upright when breaking parallel. Although when I front squat using a conventional stance, I drop right down with no problems (short of the amount of weight you can hold onto) and no lean. Wish I could regular squat as easily.

 

[Realgains]

Squat as deep as you can in good form....try to get the tops of the thighs parallel to the floor. A wider stance can help if you have long legs.
Work on the flexibility in your calves/achilles tendons.
Never ever squat with heels elevated.

Ever watch a power lifting comp?....they have to go pretty low.

There is a place for heavy partials but the bulk of your training, for most people, should be full range, especially if you are body building.

my.02

RG

 

[spatts]

God Bless, I 150% agree with REALGAINS!!!!!

Mark your calendars, folks...

 

[2Shy]

I heard this last night, only the opposite, from the YMCA "trainer."

"You shouldn't go down so far. It's bad for your knees."

"You aren't standing correctly." I have to use a slightly wider than shoulders stance because (as some of you know) I am a BFB and my stomach gets in the way otherwise.

"You really ought to use the Smith machine."

And my favorite (after watching me do Good Mornings): "You aren't supposed to bend forward when you squat" !!!

I'm always afraid of hurting myself, so form is very important to me. I really feel it in my knees if I don't break parallel. Would using a lighter weight and going deeper help your form just as well?

 

[JJFigure]

For a while, I belong to a PL gym (owner retired, or I'd still be there) for the primary purpose of learning how to squat right. First thing they did was take away all my weight.

It took me a while to build up to the weight I used to squat with, but it was worth it. Once you start to feel your butt dip when you break parallel, it's all worth it. It's a beautiful feeling.

 

[spatts]

In October of this year, I emailed Bob Youngs, frustrated as hell that I was a few weeks out from comp, and still didn't feel like my squat was right. I was stuck at 331 or so. After he emailed me with some tips, I went out to the garage to work on his suggestions. Armed with a shower curtain rod and a box, I squated until it felt right. THEN I added weight. A few weeks later that weight was an easy 365. I've seen Hannibal squat with that shower curtain rod! No one is too advanced for the basics.

 

[Realgains]

I heard this last night, only the opposite, from the YMCA "trainer."

"You shouldn't go down so far. It's bad for your knees."

"You aren't standing correctly." I have to use a slightly wider than shoulders stance because (as some of you know) I am a BFB and my stomach gets in the way otherwise.

"You really ought to use the Smith machine."

And my favorite (after watching me do Good Mornings): "You aren't supposed to bend forward when you squat" !!!

I'm always afraid of hurting myself, so form is very important to me. I really feel it in my knees if I don't break parallel. Would using a lighter weight and going deeper help your form just as well?

Got to be careful listening to many so callled trainers...many or should I say MOST don't have a clue really.

Going deep WILL NOT hurt your kness if you don't bounce...it will strengthen them. Going low can hurt your low back in the lumbar sacral region and thats why it so important to have good form and get flexible in the calves/ankles.

THE DANGER IN THE SQUAT IS POTENTIAL INJURY TO THE LOW BACK AND NOT THE KNEES.

There are a few people that have such terrible biomechanics that they cannot squat safely even though they work on flexibility....these people should try the TruSquat machine or do deep leg presses(hammer is great)
Some can do well on the Smith machine but not all bodies like the smith...for some its the Shit machine.

Using the Smith machine can help some people prevent an excessive forward lean but it should never be used with the exagerated feet forward position in an attempt to isolate the frontal thigh as this can put excessive sheering pressure on the kness and CAN hurt the knee.