How to squat deeper

  1. Registered User
    CHAPS's Avatar
    Join Date
    Dec 2005
    Age
    28
    Posts
    4,380
    Rep Power
    2868
    Level
    45
    Lv. Percent
    54.86%
    Achievements Activity ProPosting Pro

    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. Board Sponsor
    crader's Avatar
    Stats
    5'3"  126 lbs.
    Join Date
    Jan 2007
    Age
    41
    Posts
    7,243
    Rep Power
    51546
    Level
    56
    Lv. Percent
    95.31%
    Achievements Activity ProPosting ProPosting Authority

    I will read this as I'm always looking for ways to improve my leg day, squats are very beneficial.
  3. Elite Member
    bioman's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    Sep 2003
    Age
    42
    Posts
    7,704
    Rep Power
    513537
    Level
    59
    Lv. Percent
    87.08%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    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. Registered User
    CHAPS's Avatar
    Join Date
    Dec 2005
    Age
    28
    Posts
    4,380
    Rep Power
    2868
    Level
    45
    Lv. Percent
    54.86%
    Achievements Activity ProPosting Pro

    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. Recovering AXoholic
    thesinner's Avatar
    Join Date
    Apr 2006
    Age
    29
    Posts
    10,063
    Rep Power
    11891
    Level
    62
    Lv. Percent
    26.96%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    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).
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line
  6. Anabolic Innovations Owner
    CROWLER's Avatar
    Join Date
    Dec 2002
    Posts
    6,545
    Rep Power
    4829
    Level
    54
    Lv. Percent
    54.74%
    Achievements Activity ProPosting ProPosting Authority

    And what is the point of taking your squats deeper?


    CROWLER
    Sleep Supplement 3Z BCAA: Red Raspberry and Lemon flavors
    HGH/sleep enhancer: HGHpro
    Test Booster: TestoPRO and STOKED!
    Preworkout: MANIAC Fruit Punch and Pink Lemonade
  7. Recovering AXoholic
    thesinner's Avatar
    Join Date
    Apr 2006
    Age
    29
    Posts
    10,063
    Rep Power
    11891
    Level
    62
    Lv. Percent
    26.96%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    So the other guy doesn't yell at you, saying "YOU'RE NOT GOING TO PARALLEL. THOSE REPS DON'T COUNT!!"
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line
  8. Registered User
    CHAPS's Avatar
    Join Date
    Dec 2005
    Age
    28
    Posts
    4,380
    Rep Power
    2868
    Level
    45
    Lv. Percent
    54.86%
    Achievements Activity ProPosting Pro

    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. Professional Member
    nycste's Avatar
    Stats
    6'0"  250 lbs.
    Join Date
    Dec 2006
    Posts
    3,174
    Rep Power
    1690
    Level
    39
    Lv. Percent
    72.17%
    Achievements Activity ProPosting Pro

    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. New Member
    beallio's Avatar
    Join Date
    Feb 2004
    Posts
    133
    Rep Power
    207
    Level
    10
    Lv. Percent
    3.01%

    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. Anabolic Innovations Owner
    CROWLER's Avatar
    Join Date
    Dec 2002
    Posts
    6,545
    Rep Power
    4829
    Level
    54
    Lv. Percent
    54.74%
    Achievements Activity ProPosting ProPosting Authority

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


    CROWLER
    Sleep Supplement 3Z BCAA: Red Raspberry and Lemon flavors
    HGH/sleep enhancer: HGHpro
    Test Booster: TestoPRO and STOKED!
    Preworkout: MANIAC Fruit Punch and Pink Lemonade
  12. Registered User
    CHAPS's Avatar
    Join Date
    Dec 2005
    Age
    28
    Posts
    4,380
    Rep Power
    2868
    Level
    45
    Lv. Percent
    54.86%
    Achievements Activity ProPosting Pro

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


    CROWLER
    Both
  13. Registered User
    CHAPS's Avatar
    Join Date
    Dec 2005
    Age
    28
    Posts
    4,380
    Rep Power
    2868
    Level
    45
    Lv. Percent
    54.86%
    Achievements Activity ProPosting Pro

    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. Professional Member
    nycste's Avatar
    Stats
    6'0"  250 lbs.
    Join Date
    Dec 2006
    Posts
    3,174
    Rep Power
    1690
    Level
    39
    Lv. Percent
    72.17%
    Achievements Activity ProPosting Pro

    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. New Member
    beallio's Avatar
    Join Date
    Feb 2004
    Posts
    133
    Rep Power
    207
    Level
    10
    Lv. Percent
    3.01%

    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. Registered User
    CHAPS's Avatar
    Join Date
    Dec 2005
    Age
    28
    Posts
    4,380
    Rep Power
    2868
    Level
    45
    Lv. Percent
    54.86%
    Achievements Activity ProPosting Pro

    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. Elite Member
    bioman's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    Sep 2003
    Age
    42
    Posts
    7,704
    Rep Power
    513537
    Level
    59
    Lv. Percent
    87.08%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    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. New Member
    psychospic's Avatar
    Join Date
    May 2004
    Age
    35
    Posts
    296
    Rep Power
    276
    Level
    14
    Lv. Percent
    85.42%

    I just started doing Zercher Sqauts, you have to ighten the weight considerably but you can go deeper.
  19. Professional Member
    nycste's Avatar
    Stats
    6'0"  250 lbs.
    Join Date
    Dec 2006
    Posts
    3,174
    Rep Power
    1690
    Level
    39
    Lv. Percent
    72.17%
    Achievements Activity ProPosting Pro

    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. Recovering AXoholic
    thesinner's Avatar
    Join Date
    Apr 2006
    Age
    29
    Posts
    10,063
    Rep Power
    11891
    Level
    62
    Lv. Percent
    26.96%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    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?
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line
  21. Professional Member
    nycste's Avatar
    Stats
    6'0"  250 lbs.
    Join Date
    Dec 2006
    Posts
    3,174
    Rep Power
    1690
    Level
    39
    Lv. Percent
    72.17%
    Achievements Activity ProPosting Pro

    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. Recovering AXoholic
    thesinner's Avatar
    Join Date
    Apr 2006
    Age
    29
    Posts
    10,063
    Rep Power
    11891
    Level
    62
    Lv. Percent
    26.96%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    Beelz has vid's of how you do a zercher squat with proper form on youtube.
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line
  23. Banned
    pistonpump's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    May 2006
    Age
    30
    Posts
    12,105
    Rep Power
    0
    Level
    66
    Lv. Percent
    87.47%
    Achievements Activity ProActivity AuthorityPosting ProPosting AuthorityPosting Veteran

    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. Elite Member
    bioman's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    Sep 2003
    Age
    42
    Posts
    7,704
    Rep Power
    513537
    Level
    59
    Lv. Percent
    87.08%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    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. New Member
    psychospic's Avatar
    Join Date
    May 2004
    Age
    35
    Posts
    296
    Rep Power
    276
    Level
    14
    Lv. Percent
    85.42%

    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.
  26. Professional Member
    nycste's Avatar
    Stats
    6'0"  250 lbs.
    Join Date
    Dec 2006
    Posts
    3,174
    Rep Power
    1690
    Level
    39
    Lv. Percent
    72.17%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by psychospic View Post
    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.
    yes thats what i do. but i think i learn to far foward instead i should try and relaly hold the weight the bar near my chest? instead i keep it several inches away from my body cuz it shard to hold
  27. Senior Member
    asianbabe's Avatar
    Join Date
    Sep 2006
    Age
    28
    Posts
    1,616
    Rep Power
    1808
    Level
    29
    Lv. Percent
    59.02%
    Achievements Posting Pro

    Quote Originally Posted by pistonpump View Post
    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.
    Everyone should learn the asian squat!

    YouTube - Broadcast Yourself.

    Seriously though, for a regular squat with proper form, I find that if you squat with a bar it is much better for balance than free wieght. It might help to widen your stance a little as well.

    For some reason I seem to be able to go deeper with front squats than back squats. But I agree with yourself and chaps.. as long as it is somewhere between parallel and the ground it should be good.
  28. New Member
    psychospic's Avatar
    Join Date
    May 2004
    Age
    35
    Posts
    296
    Rep Power
    276
    Level
    14
    Lv. Percent
    85.42%

    Quote Originally Posted by nycste View Post
    yes thats what i do. but i think i learn to far foward instead i should try and relaly hold the weight the bar near my chest? instead i keep it several inches away from my body cuz it shard to hold
    Keep your elbows close to your body or rib cage and as you squat and push your butt backwards, your elbows will naturally come forward. If you keep your elbows too far in front, it will be hard to squat deep enough to get the full effect of the exercise. If it helps place one of those padded tubes you use for a regular squat or wrap some towels around the bar.
  29. Banned
    pistonpump's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    May 2006
    Age
    30
    Posts
    12,105
    Rep Power
    0
    Level
    66
    Lv. Percent
    87.47%
    Achievements Activity ProActivity AuthorityPosting ProPosting AuthorityPosting Veteran

    Quote Originally Posted by asianbabe View Post
    Everyone should learn the asian squat!

    YouTube - How to do the Asian squat

    Seriously though, for a regular squat with proper form, I find that if you squat with a bar it is much better for balance than free wieght. It might help to widen your stance a little as well.

    For some reason I seem to be able to go deeper with front squats than back squats. But I agree with yourself and chaps.. as long as it is somewhere between parallel and the ground it should be good.
    OMFG!!!!!!!!!!! hahahaha yeah you got that right on. thats great.
    You must spread some Reputation around before giving it to asianbabe again.
    btw i challenge anyone to asian squat longer than me lol, western squat....
  30. Professional Member
    nycste's Avatar
    Stats
    6'0"  250 lbs.
    Join Date
    Dec 2006
    Posts
    3,174
    Rep Power
    1690
    Level
    39
    Lv. Percent
    72.17%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by psychospic View Post
    Keep your elbows close to your body or rib cage and as you squat and push your butt backwards, your elbows will naturally come forward. If you keep your elbows too far in front, it will be hard to squat deep enough to get the full effect of the exercise. If it helps place one of those padded tubes you use for a regular squat or wrap some towels around the bar.
    ok did some zerkers today.

    no matter how i hold the bar with no weight i cannot go lower then parrell without doing some freaky form and my elbows are always in the way of my legs so i get 1inch below ll at the max. which i guess is fine but i cant tell you howmany times i rest on my thighs then go back up

    anyways i tried a few diff versions spacing of my arms and diff leg stances o well my back hurt today so wasnt happy
  31. Recovering AXoholic
    thesinner's Avatar
    Join Date
    Apr 2006
    Age
    29
    Posts
    10,063
    Rep Power
    11891
    Level
    62
    Lv. Percent
    26.96%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    Here ya go nyc,

    I found the vid of beelz doing his zercher's with perfect form. Notice how the bar is held close to his body.

    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line
  32. Professional Member
    nycste's Avatar
    Stats
    6'0"  250 lbs.
    Join Date
    Dec 2006
    Posts
    3,174
    Rep Power
    1690
    Level
    39
    Lv. Percent
    72.17%
    Achievements Activity ProPosting Pro

    yea seen that one at MMI long time ago

    it looks like his elbows hit his legs then he goes back up but its hard to tell


    this guy only goes down half way but some impressive poundage
    YouTube - Broadcast Yourself.


    this video is pretty good
    YouTube - zercher squats 315+chains


    KABUKI IS DA MAN
    YouTube - Broadcast Yourself.
  33. Recovering AXoholic
    thesinner's Avatar
    Join Date
    Apr 2006
    Age
    29
    Posts
    10,063
    Rep Power
    11891
    Level
    62
    Lv. Percent
    26.96%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    bar should touch the upper part of the quad right by the hip joint.

    I don't really like zerchers, they hurt my arms more than they work my legs.
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line
  34. New Member
    psychospic's Avatar
    Join Date
    May 2004
    Age
    35
    Posts
    296
    Rep Power
    276
    Level
    14
    Lv. Percent
    85.42%

    Hey Nycste. Try it without the weights, perhaps even with those lioght bars most gyms ususally keep in the stretching area. I know it won't make you look very strong but getting the form down is very important for results and of course safety. I did a few sets with just the bar then made small increments. if you get the move right you definitely feel it attacking your quads in a way you've never felt before, but ytou will also feel it in your core and arms and front delts. The whole frontal plane of my body was sore for a few days.
  35. Professional Member
    nycste's Avatar
    Stats
    6'0"  250 lbs.
    Join Date
    Dec 2006
    Posts
    3,174
    Rep Power
    1690
    Level
    39
    Lv. Percent
    72.17%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by psychospic View Post
    Hey Nycste. Try it without the weights, perhaps even with those lioght bars most gyms ususally keep in the stretching area. I know it won't make you look very strong but getting the form down is very important for results and of course safety. I did a few sets with just the bar then made small increments. if you get the move right you definitely feel it attacking your quads in a way you've never felt before, but ytou will also feel it in your core and arms and front delts. The whole frontal plane of my body was sore for a few days.
    think ill use the bar i got at home with some weight and record it with my camera then upload them and we can make fun of me
  

  
 

Similar Forum Threads

  1. Injured my back during squats how to proceed?
    By marcink99 in forum Training Forum
    Replies: 2
    Last Post: 10-23-2010, 10:02 PM
  2. How to increase squat weight and get bigger chest
    By NFLforNBA in forum Training Forum
    Replies: 8
    Last Post: 08-18-2009, 04:42 PM
  3. How to do Squat & DeadLift without targetting the gluteus?
    By anabolicmuscles in forum Exercise Science
    Replies: 6
    Last Post: 07-31-2008, 04:33 PM
  4. How to Increase my Squat
    By IronMarc in forum Exercise Science
    Replies: 8
    Last Post: 04-11-2006, 01:16 PM
  5. How to Schedule Cardio and Squats?
    By pcn in forum Exercise Science
    Replies: 6
    Last Post: 03-03-2005, 08:01 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in