Parallel Squats versus Ass-to-grass squats
- 11-12-2008, 12:52 AM
Parallel Squats versus Ass-to-grass squats
Which do you prefer and why?
-Scientific Reasoning for preference
-Injury related reasoning
I personally have always done parallel simply because thats how i was brought up, are their any benefits to going over to ATG version?Physique Competitor
- 11-12-2008, 12:54 AM
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- 11-12-2008, 01:00 AM
ATG squats are great, but being a track runner, the ATG squats tear apart my knees. IMO I get almost the same workout from ATG squats and parallel squats, only difference is the ATG squats work my hamstrings a whole lot more then parallel's. So from my experience, the ATG would have slight advantage due to extra hamstring stress
11-12-2008, 01:03 AM
Yeah I generally do Parallel and don't feel much in my hamstrings, therefore i always do some hamstring workouts in quad day. Always learning, hearing, and willing to try something new!
11-12-2008, 01:10 AM
11-12-2008, 05:39 AM
ATG targets hamstrings as well as quads and glutes. That being said, I don't like to go too far down in fear that I'll lose my balance. Especially when I have more than 200 on my back. I voted parallel
11-12-2008, 11:52 AM
both for me, but ATG is by far my favorite. i do an ATG day, then another day to parallel, where i use more weight.
if the bigger the muscle, the more test is released from your testes, which muscle releases the most? the quads, which are the longest, or the glutes, which have the most size?
for that reason, i do both. ATG seems to tear me up more though.
11-12-2008, 12:08 PM
I go parallel on squats only because of questionable knees - been thinking of wrapping them up and see if it helps.
11-12-2008, 04:08 PM
ive always done ATG... parallel just doesnt feel like it does anything for me, ive had 3 knee surgerys and it doesnt hurt me one bit..... (knock on wood)
11-12-2008, 04:21 PM
11-12-2008, 05:10 PM
11-12-2008, 05:31 PM
As to ATG vs Parallel, i do either above, below or at parallel. I use other exercises to tax the hamstrings in the way ATG does.
11-12-2008, 06:34 PM
growth hormone is released from a combination of compound moves and limited breaks - i.e. supersets, trisets, etc. growth hormone also thrives with limited/no carbs.
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11-12-2008, 08:05 PM
id rather use lighter weight and go deep personally. . . . the funny thing is that the majority of ppl i see in the gym hardly even make it to 45 degrees let alone parallel. people who throw on a sh1t ton of plates and then go down 2 inches and call it a squat p1ss me off
11-12-2008, 08:40 PM
Parallel gets it good for me, will depend on the width of your stance though.
I notice that if I attempt to really go ATG with a wider stance that there is no way to prevent my lumbar spine from rounding. It's an anatomical sad-face causer.
11-12-2008, 08:43 PM
for me it means more function of actual strength.........
Example- Like the ego(leg) press, guys put on 12-14 plates, get everybody in the gym looking. Or anybody that doesnt know better. Then scream doing it. lol
But, the same guy cant ATG 225.........
I guess its impressive. Dont know. I dont do that lift. I find that it rounds the back.
In the real world, squats and deads are a function of real strength.......At least IMO.
To each his own.......
Parallet or ATG......... If your doing squats, kudos.
11-12-2008, 08:45 PM
11-17-2008, 01:57 AM
I can never tell if I'm parallel so I just bottom out, so I just ensure the safety bars are set the right height to catch the bar if i drop out
11-17-2008, 10:29 AM
ATG here i personally think you are doing yourself a disservice to do only Parallel and cutting yourself short of full benefits
with that said nothing is ever absolute..i have a friend 6ft5 and i continually work on his flexibility to get real low but its hard for him..so i get him to go as low as possible(hes also had surgery to repair a torn ACL but that doesn't seem to bother him)
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11-19-2008, 01:38 PM
Subjective to knee function and leg extremities. I like beyond parallel, but I'm not a purest on @$$ to grass. Some people have such long legs that an @$$ to grass position places their torso too far tiled forward, and they have to overcome a good-mornings exercises while attempting to squat. If you have shorter legs and can maintain a straight torso, then @$$ to grass; greater range of motion, activates other muscles such as glutes and hips in a deeper fashion, the further down you travel, the greater force is required to reverse that negative momentum, which has enormous implications on muscle force, requires greater core contraction the further down you go, as it requires greater stability and balance....etc., I could go on. However, as mentioned before, I'm no purest. I think there are plenty of situations where parallel will suffice, much has to do with knee conditions, lumbar conditions and again, leg and torso extremities. When an @$$ to grass turns into a good-mornings/squat, then I'm for parallel. If you can go @$$ to grass without a diminished performance due to awkward body positioning, then @$$ to grass holds many more benefits then parallel.
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11-19-2008, 09:43 PM
11-20-2008, 12:14 AM
I voted parallel because I have a hard time keeping anything even remotely resembling "good posture" when going ATG.
Plus, I do weighted lunges and leg curls to work my glutes and hammys...
11-20-2008, 12:50 AM
I do both, but when I go ATG i def lighten up a bit. ATG also benefits the "teardrop" shape: the vastus medialis.
I always see people that go light and still barely go lower than 45 degrees and the guys loadin the leg press and barely go down 3-4 inches . . . what a waste! STFU and squat
11-20-2008, 11:06 AM
I just started ATG. Coming from a medial miniscus tear. And, I can honestly say that my knee has felt MUCH better after doing these ATG squats.
11-20-2008, 11:30 AM
just past parallel only - after two knee reconstructions, they can't take ATG. I do deads and hammy curls to make up for it.
11-20-2008, 07:42 PM
01-01-2009, 08:39 PM
regarding people who said they don't feel much in their hamstrings during squating. This could be from the distance between your feet as well. I always seem to find the more narrower my feet are to eachother, the more they work my quads, while the further they are, the more the squats work my ass and hammys.
01-06-2009, 09:47 PM
01-07-2009, 04:10 PM
I did ATG squats today for the first time in a long time. Different parts of my legs are sore than normal, seemed significantly harder. Also, knee's were alil sore.
01-07-2009, 04:50 PM
I do atg for front and back squats, not everyone is built to go atg, you can actually see the spine flex on someone who goes to deep for their body type. I like atg because i like the longer range of motion and the extra glute/hamstring activation. I recently bought some olympic weightlifting shoes and hitting atg feels super natural pm me if anyone wants info on the shoes.
If your having problems with your squat depth first look at your ankles, ankle mobility is a big reason why you see alot of shallow squaters, also stretching your hip flexors helps.
01-12-2009, 01:48 PM
01-14-2009, 10:14 AM
I always do parallel. Thats the way i have always been taught. Also i am a catcher so i try to take it as easy on my knees as possible and i have found that going any lower seems to strain the knees a little more than i want. So i always try to pair an RDL or another hamstring lift with my squats.
01-17-2009, 01:22 PM
ATG squats put less strain on your knees, and it works your hams more thus adding more support to your acl's once your hams get strengthened.
01-22-2009, 01:51 AM
01-22-2009, 04:00 AM
I go atg. Ive been doing it for four years or so. Many guys when they go parallel they stack on so much heavy weight(I used to do this) and skimp a lil bit on parrell and go higher and skimp some more. no doubt you blow you upper legs this way; however there's a study on mindandmuscle (in an article, been a long time since i even been on that site)I believe that said going parallel or above is worst for the knees than atg. Now I have in the past used half squats to put on a couple inches on my upper leg, which does work. as far as squatting though I do atg because so many guys once they start going moving up in weight on the squat go higher and higher in till there basically doing a half squat. IF you think you need to go lower you do.
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01-22-2009, 04:26 AM
My legs are my body part that grows easiest so I def dont mess with ATG. Why risk injury, and added knee pressure when you can get the results from Parallel? but hey, every ones bod is diff i guess...
01-22-2009, 10:19 AM
I don't think that going to a certain depth is what has any sort of impact on your knees. What does have an impact is where your weight is distributed on your feet. You don't want your feet too close together, or too far apart.
I go as low as I can while making sure my HEELS stay planted. As soon as the weight shifts to your toes, that's where the stress on your knee occurs. That said I go just below parallel, but not ATG, because my heels start to come off the ground.
Also make sure you "Stand Proud" throughout your squat motion: Chest Up, Ass Out. Looking straight ahead, NOT up in the sky, or down at your feet.
01-22-2009, 06:04 PM
01-23-2009, 06:11 PM
atg...used to do parallel and was getting knee pain at max weights, sometimes down into my shins.
i finally swtiched when i read a quote from whom i can't remember and went something like "half a rep means half the development", i lowered the weight and focused on full range reps. have had more development this year than throughout my lifting history especially in the glutes and tie'ins!
12-06-2009, 11:47 PM
Sorry to bring up an old thread but I was trying to find something out and couldn't get any results through the search feature.
I've been doing squats to parallel and then found out about ATG squats and I have noticed that my hams don't really get too sore from parallel.
Gonna lighten up the weights next leg day and try ATGs but I've noticed that if I just do a body-weight squat, once I go down to a certain depth my ass/hips seem to kind of roll inward and I can't see that being a good thing when I'm doing it with more weight.
Any tips on how to avoid that? Also, should I widen my stance past shoulder-width? Keep feet pointing straight ahead or slightly outwards?
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