Squats form question

[Arnold Strong]

My problem with low bar and full rom is that it begins to look like a good morning the heavier it gets. Maybe I got weak hams.

Yes! OHS are the tits! OHS single leg squat on a stability ball and you are winning the crossfits bro!

Yes, the fact you cannot really go fully a2g with a low bar squat is what led me to front squats in the first place. With full ROM I meant going as low as you can without doing an squatmorning. When forms falls apart it's time to deload.

Front squats are my favourite. Another reason I like them is because they can be paired very well with deadlifts. I've found doing heavy back squats and deadlifts puts too much strain in my hamstrings and lower back, therefore affecting performance in one lift or the other. Front squats are more quads and abs intensive allowing me to progress better in deadlifts, which benefit from well rested hams and lower back.

Laugh if you want about single leg squats, but I actually do bodyweight single leg squats (aka pistols) every time I squat. It greatly activates the hamstrings. It requires some practice and flexibility, but they are a superb exercise. People will stare at you, but that's part of their charm.

If you like showing off, warm-up with some pistols then clean the bar and start doing front squats.

 

[romaleos]

Yes, the fact you cannot really go fully a2g with a low bar squat is what led me to front squats in the first place. With full ROM I meant going as low as you can without doing an squatmorning. When forms falls apart it's time to deload.

Front squats are my favourite. Another reason I like them is because they can be paired very well with deadlifts. I've found doing heavy back squats and deadlifts puts too much strain in my hamstrings and lower back, therefore affecting performance in one lift or the other. Front squats are more quads and abs intensive allowing me to progress better in deadlifts, which benefit from well rested hams and lower back.

Laugh if you want about single leg squats, but I actually do bodyweight single leg squats (aka pistols) every time I squat. It greatly activates the hamstrings. It requires some practice and flexibility, but they are a superb exercise. People will stare at you, but that's part of their charm.

If you like showing off, warm-up with some pistols then clean the bar and start doing front squats.

YES! You too are preaching to the choir. They don't call me circus bear at my gym for nothing. I'm all about performing unsafe athletic movements for the pure sake of showing off bahahaha! Love pistols also. I'm an oly lifter, that's a fine line between strength and ballet.

Love your conjugate approach to posterior chain and core/quad strength.

Now if you really want to show off grab four basketball sized medicine balls. Stand on two and perform air squats for 10reps, then with the other two in front of your feet, plank out into a push-up for 10reps, plank back to standing. 10 min AMRAP for rounds. 5 burpee penalty every time you touch the ground. 3-2-1 GO!!!

 

[HuckingFuge]

ass to ground for me.

 

[brutus79]

Ass to grass is the most natural amd puts the least stress on your body. I am certainly not arguing about anyone's preference being wrong- everyone has a good idea what their body can and can't do, especially based on past injuries. In a perfect, injury free world ass to grass has been natural for everyone since the first time you squatted down to scope out a bug. True story.

 

[weighted chinup]

Haha yeah I have noticed a lot of the time the power lifting style low bar back squat tends to break form very easily when you go well below parallel.

I think for guys who really like to go ATG, doing either Olympic High Bar Back Squat w/ Narrow Stance OR Front Squat Narrow Stance will really reap the full benefits going ATG has to offer...far more then low bar squat imo.

The carry over into other athletic movements is truly amazing when you do either one of these lifts.

@Arnold Strong , excellent post man. I really find that doing a deadlift (my personal fav is RDL) + fsquat go really well together. I do RDL followed by FSquat 2x a week and have NEVER had any lower back issues...its like the two lifts work synergisticly.

My own personal opinion / theory / broscience is that when you combine a narrow stance with ATG and an upright torso you activate certain parts of the thigh better then anything else, which is why I really think Olympic High Bar Back Squat and Front Squat are excellent choices for bodybuilders, not just oly weightlifters and other athletes.

Both Oly High Bar BSquat and FSquat keep your torso more upright, they feel more natural with a narrow stance, and they let you get AMAZING depth while maintaining good form. They also make you a more well rounded athlete.

 

[Ozzy619]

Ass to grass is the most natural amd puts the least stress on your body. I am certainly not arguing about anyone's preference being wrong- everyone has a good idea what their body can and can't do, especially based on past injuries. In a perfect, injury free world ass to grass has been natural for everyone since the first time you squatted down to scope out a bug. True story.
View attachment 16342View attachment 16343

Damn I think you just changed my whole perspective with ass to the grass being so natural. I know in most asian countries people go ass to the grass to shit, they don't have toilets. So it makes a lot of sense to go lower. Looks like Im going to have to re learn to squat once again.

 

[romaleos]

Atg squats transfers to shitting in the woods Ha!

Also I found a narrow stance/hip width and atg squats allow for more stretch shortening cycle which develops more explosiveness out of the hole.

This is more athleticism than hypertrophy/aesthetic training.

 

[romaleos]

Btw to the bros who want to get ATG/Oly squats. Best way to test your mobility is to stand about 3-6" away from any wall. Then perform an atg air squat. If you can keep your torso upright, heels down, and not touch the wall in front of you then you have what it takes to atg-oly squat.

If not, start working on mobility or start light and work your way up. If it's impossible due to prior injuries, just don't do it. Now go get that shit!

 

[pmac928]

I've only been squatting since February Of this year and let me tell you it's by far my favorite exercise. Only up until last month have I really found my perfect form and that's with a shoulder width stance. I go atg only with my comfortable weight. The rest I go parallel. Either way since I've found my sweet spot I'm just so much stronger. In a month I've managed to add over 50lbs to my squat. I don't know what I was thinking neve squatting before but man was that stupid. Good luck bro I'm sure you will love it, I just find it takes time to perfect your form.

 

[brutus79]

Two things I found about squats- best way for me to add to my pr's is 6 weeks of ten sets of ten, and the best way to wake up sore is go atg amd completely relax in that atg pose amd let you hams unload for 3-5 seconds- THEN go up. The pain is like am orgasm in my legs

 

[weighted chinup]

Two things I found about squats- best way for me to add to my pr's is 6 weeks of ten sets of ten, and the best way to wake up sore is go atg amd completely relax in that atg pose amd let you hams unload for 3-5 seconds- THEN go up. The pain is like am orgasm in my legs

I'm curious how long do you deload for after you blast squats 10x10 for 6 weeks? How much time does it take for the fatigue from the high volume / frequency to drop before your strength goes up usually?

Building an ass load of fatigue by doing a lot of volume / high frequency stuff for a few weeks followed by a brief deload for fatigue to drop is legendary at giving you strength gains. I fucking love dual factor training, even for BB'ing, the gainz just keep on coming.

 

[romaleos]

Pause Squats are awesome also but I wouldn't recommend relaxing in the bottom unless you want to train yourself to butt wink.

What works best for me to develop the bottom position is Sotts presses, which is basically a snatch grip military press while in the atg position. You'd be amazed at how much shoulder stability, core strength, and midline stabilization you can develop. So far I'm repping out 135lb in it. Give it a try.

 

[brutus79]

I'm curious how long do you deload for after you blast squats 10x10 for 6 weeks? How much time does it take for the fatigue from the high volume / frequency to drop before your strength goes up usually?

Building an ass load of fatigue by doing a lot of volume / high frequency stuff for a few weeks followed by a brief deload for fatigue to drop is legendary at giving you strength gains. I fucking love dual factor training, even for BB'ing, the gainz just keep on coming.

I usually do 5x5 for a week or two and then work my way up with a 12/10/8/6/4/2 week or two

 

[Arnold Strong]

Only up until last month have I really found my perfect form and that's with a shoulder width stance. ... Either way since I've found my sweet spot I'm just so much stronger. I just find it takes time to perfect your form.

Every person's anatomy is different, but I believe most people tend to pick a stance in which they are the most comfortable at the top of the movement. i.e. they put the bar on their shoulders, walk off the rack and move their feet to where they feel the most stable. This is not ideal. At that point you are at your strongest, you want to find the stance that feels the most comfortable when you are at your weakest, which is when you are raising from the bottom and about to break parallel. Positioning your feet so you are the most comfortable at that point makes the whole movement a lot smoother. It takes a bit of experimentation, but it makes a difference. It'll also feel slightly off when you are at the top.

 

[intel]

I didn't read the entire thread here but I work with a coach and so do a few of my friends and they all do the same kind of concept for us (to a certain point that is).

Workouts change at least every month, or more frequently, you switch between doing parallel and ass to the grass, you do drop sets on some weeks, some you do heavy, some you do keep going up until you can't get 8 anymore.

But I would say switch between parallel and ass to grass.

 

[romaleos]

I do switch up to a low bar powerlifting squat just below parallel between cycles of oly style squats. Most of the time it's box squats with chains and bands and specialty bars (ssb & camber) ala Westside Barbell. I do it to develop posterior chain (gluteus & hams).

As Tony Horton's bro science would say, it's all about muscle confusion. Haha

 

[pmac928]

When it comes to being sore the next day I think it all depends one volume of leg training. If I don't feel completely like shit following my leg workout I probably didn't train hard enough. And will still be able to walk down the stairs once I get home.

 

[HuckingFuge]

Bump pmac


you didn't have a good leg workout if you can walk out of the gym without falling.

 

[FuriousWO]

Today was leg day and I makes changes to my back squats. I dropped the weight some, narrowed up my stance and went atg. I like it, a lot. I can definitely see where the plate under the heel would be even better. Thanks for all the tips guys

 

[intel]

Man today was my legs day too. I have scoliosis+ flat feet and after 4 years or so of training I just started doing squats withOUT the mantaray. I have finally got it to the right place and everything feels amazing. I am so fucking happy now that I don't have to use it.

BTW do squats until you can't get 8 reps anymore (so you do 8 reps, add weight, do 8, add more weight, and...) and then do wide stand leg press for a HARD 15 reps with only 60 sec rest in between sets. After that I do lungs and SLOOOOW stiff leg DL then calves but those two exercise will tear you a new one.