hotdog23
New Member
I butt wink at the VERY bottom, but I don't see how this is avoidable
MESO-Rx
Anabolic Steroids
Ass to grass vs. Parallel squats
- Thread starter tubesox
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I butt wink at the VERY bottom, but I don't see how this is avoidable
Lmao I get that too. You butt wink bc the hamstrings aren't mobile enough to donA2G without it. Not that it's always a bad thing but just so,etching to pay attention to as it means a loosening of the hamstrings.
hotdog23
New Member
Ok that's what I thought it was. Prob part of the reason I got the strain bouncing in bottom of my squat
The butt wink is what is causing the strain. You need to maintain an active lumbar throughout the entire lift. You cannot relax in the hole even with a bounce.
I bounce out if the hole but I do not disengage my lumbar. Best way to fix butt wink is to see your form in a mirror.
Stand sideways towards a mirror. Air Squat into the hole and hold it. You will see your butt wink down at the bottom. Now tighten your lower back/lumbar, maintain a vertical spine, heels on the ground. You may rise a little from your true bottom and your ass will wink up to the correct position. THIS IS YOUR NEW BOTTOM. Only go as low as an active lumbar will allow and the butt wink disappears.
Practice, practice, practice. A butt wink is a sign of an immature squat. It takes 10,000 reps to master movement.
I bounce out if the hole but I do not disengage my lumbar. Best way to fix butt wink is to see your form in a mirror.
Stand sideways towards a mirror. Air Squat into the hole and hold it. You will see your butt wink down at the bottom. Now tighten your lower back/lumbar, maintain a vertical spine, heels on the ground. You may rise a little from your true bottom and your ass will wink up to the correct position. THIS IS YOUR NEW BOTTOM. Only go as low as an active lumbar will allow and the butt wink disappears.
Practice, practice, practice. A butt wink is a sign of an immature squat. It takes 10,000 reps to master movement.
hotdog23
New Member
Thanks. This is why meso is the best, we have doctors, atheletes, coaches, bookworms, gear heads, and those that have been around the underground for years. And an uncensored community that loves testing and does it right
Agreed, I go heavier on leg press and decent right on hacks and leg extension. I finish with smith squats at moderate weight 225-275 and go for pump.
I hear you. After two back surgeries, it's not worth the risk to me no matter how bad I want to jump in the rack. Unfortunately I'm left with leg press, lunges, and leg extension/curls. Sucks but that's just life for me today.
tileguy123
New Member
Yup I've had a back surgery a big one ... Plus wen I squat deep my hamstring tendon actually dislocates and relocates in one sweeping motion that sounds like a pop . Anything past parellel is fucked for me . I might actually be about 10degrees above parellel where I stop a squat . Either way it's a must for me with my hamstring snapping more so than my Low lumbar which knock on wood is fixed. I can point out thou between barbell squating in the cage half rom + leg presses ( lots of heavy presses and drop sets ) leg extensions , lying ham xtendions , and abductors I've still seen big gains in my tear drop , outer and inner sweeps. So while I'd love to be in the Atg club fuck y'all
tileguy123
New Member
And why on earth my gym doesn't have a hack squat it's fucking annoying . I like that machine
Mr. Deltoid
New Member
Alright so I've always been a parallel guy and for a while now I've been going below parallel then I saw this thread and it's had me thinking. So this morning was legday for me and I just left the gym. Holy Shit!!!! I'm about to throw up , it's been a while since I had to fight through nausea to finish a workout. Usually I do 5sets of squats slightly below parallel 185 x12 , 205 x12 225x10 245x10 and 265 x8 then move on to straight leg dead lifts. This morning I went a2g all the fucking way down. 185 x12 and it wasn't so bad first set so I got a little cocky 205 x10 and the last one was a bitch 215 x 8 225 x6 235x4 after that my legs were jello after straight leg deads I was ready to puke. My legs have always been my weekest link and I used to neglect them when I was younger so I know this weight is not impressive by anyone's standards especially for my size but I'm just posting my first experience with a2g. I like them , I had no issues as far as knees popping or back going out and I'm 38 so I think with good form a lot of guys could probably do them. I will be going a2g from now on.
dper726
Member
ass to grass is a bit dangerous, you can have a tendency to shift the weight from your legs to lower back after parallel position. More power to you if you can achieve such, my big ass is the only thing that grows more then my legs from squats. But nothing grows my legs in general like squats that is why I continue to do them.
I think alot more focus on squats should be how to maintain focus of the load of weight on your legs. Alot of it has to do with mind, body and soul connection during the workout. Cant half ass a day on squat day. Either it will be a waste or will end in injury. Roll the dice.
I think alot more focus on squats should be how to maintain focus of the load of weight on your legs. Alot of it has to do with mind, body and soul connection during the workout. Cant half ass a day on squat day. Either it will be a waste or will end in injury. Roll the dice.
Mr. Deltoid
New Member
I couldn't agree more , you have to be focused and concentrating on form,form,form! I've always felt the way you do about a2g being dangerous and that is why I've not even attempted them with weight until now , however now I feel comfortable doing them. Form is key for me in every exercise I do though, I'm always thinking about form. Good form will get you results.
It depends on the person. The way to tell how you should be squatting is by confirming your hip flexion and extension. This is achieved by raising one knee at a time in front of you until it can go no higher without forcing it. Once you have to force it higher or accommodate the knee raise by leaning back that means you've gone to far. Do it with both legs. The lowest leg is the threshold of when your lower back will have to tilt. if your hips have to internally or externally rotate or your pelvis has to tilt it will put unnecessary stress on the lower back. I had this debate with an exercise physiology professor who was vehemently anti-parallel (let alone butt in a bucket). Many of the studies correlating deep squats with knee and back problems were studies done on average males who already had lower back or knee issues.
http://www.acsm.org/docs/current-comments/safetysquat.pdf
http://www.ncbi.nlm.nih.gov/m/pubmed/23821469/
Moral of the story also is that it's important for a client to have a flexibility in the agonstic, antagonistic and synergistic muscles as well as a strong core.
http://www.ncbi.nlm.nih.gov/m/pubmed/23821469/
Moral of the story also is that it's important for a client to have a flexibility in the agonstic, antagonistic and synergistic muscles as well as a strong core.
Mr. Deltoid
New Member
I agree , we are all so diverse that it makes sense that some will have a problem with this exercise while others will have a problem with that exercise. I always thought there's no way I could go down in the bucket with weight like I did this morning so I was pleasantly surprised to find out I could do it without discomfort. But everyone is different no doubt and if you've had serious knee or lower back issues this might be a problem for you.
Exactly. If you take 2 similar body types, say an ectomorphic body type, and even assume they both have the same flexibility, even a simple exercise like tricep extensions can give a slightly different result. Throw in 2 different frames like an ecto and meso and have them do a power clean, snatch or squat and the results will differ even further. That's why I love people with rigid training philosophies that have a blanket exrx philosophy.
Every athlete is a snowflake.
Correct in that squats, if done correctly, do NOT cause back or knee issues BUT, if those areas are already problematic anything below parallel is just not a good idea especially at higher loads.
Jim
Here's my definitive answer: you should squat as deep as you can, but proper depth will be dictated by your hip mobility. You should be squatting with as neutral a spine as possible. We all know that a rounded forward spine is bad, but sometimes you see the reverse in powerlifters where the spine is hyperextended which can be just as bad. Think about it, forward or backward spinal flexion in a squat and you are squeezing your disc material to one side; not good.
To maintain a neutral spine and hit an atg squat you need great mobility. You also need to stay very upright, which might require a slightly different set of muscles than you've been training. This is where box squats come in. Get an adjustable box, find how low you can get with an upright squat and neutral spinal flexion, then try to work your way lower over an extended period. Lower the box 1/4" per week or something. In a years time you will be doing some sexy perfect form atg squats and be hella strong and injury free.
To maintain a neutral spine and hit an atg squat you need great mobility. You also need to stay very upright, which might require a slightly different set of muscles than you've been training. This is where box squats come in. Get an adjustable box, find how low you can get with an upright squat and neutral spinal flexion, then try to work your way lower over an extended period. Lower the box 1/4" per week or something. In a years time you will be doing some sexy perfect form atg squats and be hella strong and injury free.
mission2
Subscriber
Smith front squats and Hacks ATG. Both of them blow up my quads.
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