How to squat deeper

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  1. How to squat deeper


    TESTOSTERONE NATION - Five Ways to Go Deeper

    This is an excellent article, i personally find that stretching my hip flexors out before squating allows me to go way deeper.


  2. I will read this as I'm always looking for ways to improve my leg day, squats are very beneficial.
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  3. Never had too much trouble going deep..but then that's how I started off.

    Here's the best hip flexor stretch ever. Get good and warmed up and slowly get into this position and you'll feel the stretch..ooh yes.

    http://yoga.about.com/od/yogaposes/a/pigeon.htm

  4. I do the DC style stretches for my legs but i also throw in extra hip flexor stretches as sometimes i can't go ass to grass without stretching first. I posted this article as i see it ALL the time at both gyms i frequent that most guys tell me they can squat 405lbs+ or whatever then i see them do it and they aren't even breaking paralel.

  5. Thanks for the article.

    for some reason I can never get my normal squats to go deep enough. front squats are dead freaking on (probably because I do them afterwards).
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  6. And what is the point of taking your squats deeper?


    CROWLER
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  7. So the other guy doesn't yell at you, saying "YOU'RE NOT GOING TO PARALLEL. THOSE REPS DON'T COUNT!!"
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  8. Quote Originally Posted by CROWLER View Post
    And what is the point of taking your squats deeper?


    CROWLER
    I am of the belief that you should be hitting atleast 90 degrees to have all the benefits of a barbell squat.

  9. Quote Originally Posted by CROWLER View Post
    And what is the point of taking your squats deeper?


    CROWLER
    as mentioned in the article the lower the go the greater the stretch on the thigh muscles both lower and higher. also lower you go less strain on your knee i think which puts more effort onto the leg muscles

  10. Quote Originally Posted by CHAPS View Post
    I do the DC style stretches for my legs but i also throw in extra hip flexor stretches as sometimes i can't go ass to grass without stretching first. I posted this article as i see it ALL the time at both gyms i frequent that most guys tell me they can squat 405lbs+ or whatever then i see them do it and they aren't even breaking paralel.
    What's your definition of ATG? If you watch olympic lifters they truly do go ATG (and if in competition counts as a miss for touching the platform); however, I have a hard time believing the majority of the population can do this. Either that, or everyone, including myself, I've ever trained with is seriously lacking some flexibilty.

    FYI, my ass usually touches my calves (that's as far I can get)

  11. Are we trying to work the quads or the hams or both?


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  12. Quote Originally Posted by CROWLER View Post
    Are we trying to work the quads or the hams or both?


    CROWLER
    Both

  13. Quote Originally Posted by beallio View Post
    What's your definition of ATG? If you watch olympic lifters they truly do go ATG (and if in competition counts as a miss for touching the platform); however, I have a hard time believing the majority of the population can do this. Either that, or everyone, including myself, I've ever trained with is seriously lacking some flexibilty.

    FYI, my ass usually touches my calves (that's as far I can get)
    I aim for the happy medium that was mentioned in the article, so not touching my calfs but still below parallel

  14. Quote Originally Posted by CHAPS View Post
    I aim for the happy medium that was mentioned in the article, so not touching my calfs but still below parallel
    Quote Originally Posted by CHAPS View Post
    Both
    yes yes yes goodman chaps

  15. Quote Originally Posted by CHAPS View Post
    I aim for the happy medium that was mentioned in the article, so not touching my calfs but still below parallel
    Have you done any olympic training (snatch, clean, jerk) for any considerable amount of time? I wonder if my tendency to go ass to calves is remnants of my former training style.

    Just curious, because, as the article indicates, your goals for training will correlate with how you train ceteris paribus (e.g. powerlifting v. olympic)

    BTW, a good pair of olympic lifting shoes can make a world of difference.

  16. Quote Originally Posted by beallio View Post
    Have you done any olympic training (snatch, clean, jerk) for any considerable amount of time? I wonder if my tendency to go ass to calves is remnants of my former training style.

    Just curious, because, as the article indicates, your goals for training will correlate with how you train ceteris paribus (e.g. powerlifting v. olympic)

    BTW, a good pair of olympic lifting shoes can make a world of difference.
    I've incorperated olympic lifts but never for a considerable amount of time, i have powerlifted for a considerable amount of time though that's how i built 90% of my mass.

  17. I go down to having my ass rest firmly but breifly on my lower calves. I cannot touch the floor with any weight on me.

  18. I just started doing Zercher Sqauts, you have to ighten the weight considerably but you can go deeper.

  19. Quote Originally Posted by psychospic View Post
    I just started doing Zercher Sqauts, you have to ighten the weight considerably but you can go deeper.
    can anyone comment on where your elbows are supposed to go or how low you go

    cuz when i do zerkers which i just started my arms pratically rest on my legs then i go back up or sometimes my arms get in the way

    am i going too low or doing something wrong

  20. you can do zerchers all the way down if you want.

    The bar should rest against your body. When you go down, it should be above your hip joint, so it shouldn't interfere with the motion.

    How long are your gorilla arms?
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  21. Quote Originally Posted by thesinner View Post
    you can do zerchers all the way down if you want.

    The bar should rest against your body. When you go down, it should be above your hip joint, so it shouldn't interfere with the motion.

    How long are your gorilla arms?
    bar rest against my body. humm.

    ok im holding bar away from body and i think letting my arms dip too far down i go pratically to the floor with my tush

    i think if i keep my body more upright that wouldnt allow my arms elbows to rest on my legs

  22. Beelz has vid's of how you do a zercher squat with proper form on youtube.
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  23. whats ATG? ass to ground? i think thats pretty impossible for 99% of the populus. Try doing that with no weight at all, youll fall backwards. Im a flexible guy that doesnt have a problem being in the squat position (ass to calves) for hours and hours at a time. ATG is probably just an exaggerated term.

    Function wise doing ATG squats or going all the way down isnt going to build anything worth the effort imo it will just cause more stress the the knee.

  24. There's a cool kinesiology study..somewhere 'round here..that shows the opposite. Apparently they did scans on muscles of subjects doing ATG and parallel and found that stopping at parallel puts more strain directly on the knee tendons whereas going below parallel puts more on stress on the actual muscle groups.

  25. Quote Originally Posted by nycste View Post
    can anyone comment on where your elbows are supposed to go or how low you go

    cuz when i do zerkers which i just started my arms pratically rest on my legs then i go back up or sometimes my arms get in the way

    am i going too low or doing something wrong
    I go down until my elbows just touch my knees, at this point my hams are parallel to the ground. You hold the bar in the crook of your arms, I usually clasp my hands.
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