I was wondering if I'm going low enough on squats. I just hit parallel, when I'm squatting. I find it hard to go below this point.
Just depends on what you want. Parallel is sufficient, and many people do not have the flexibility or cannot maintain good form to go any lower.I was wondering if I'm going low enough on squats. I just hit parallel, when I'm squatting. I find it hard to go below this point.
Stretching your legs, hips and and lower back may help a little, but there is no specific stretch is going to help you with squats. You would need to work on your mobility as well as flexibility re squats. Some people can just do them and others can't...As Eric said, light warm-up sets will probably do more for you than stretching.Is there any stretches, that may help with me squatting?
Unless you are doing high bar olympic squats, and i doubt many people on here do them, you are incorrect.Going lower wreaks havoc on your knees, as does deep leg presses at less than 90 degrees. Aftera few months of A2G squats, I ended up with 60ml of luid being drained outta my right knee. I'd just do parallel and wrap them effers up when you go over 3 plates. JMHO!
The effect of back squat depth on the EMG activity of 4 superficial hip and thigh muscles.Caterisano A, Moss RF, Pellinger TK, Woodruff K, Lewis VC, Booth W, Khadra T.
The Department of Health and Exercise Science, Furman University, 3300 Poinsett Highway, Greenville, South Carolina 29613, USA. [email protected]
The purpose of this study was to measure the relative contributions of 4 hip and thigh muscles while performing squats at 3 depths. Ten experienced lifters performed randomized trials of squats at partial, parallel, and full depths, using 100-125% of body weight as resistance. Electromyographic (EMG) surface electrodes were placed on the vastus medialis (VMO), the vastus lateralis, (VL), the biceps femoris (BF), and the gluteus maximus (GM). EMG data were quantified by integration and expressed as a percentage of the total electrical activity of the 4 muscles. Analysis of variance (ANOVA) and Tukey post hoc tests indicated a significant difference (p < 0.001*, p = 0.056**) in the relative contribution of the GM during the concentric phases among the partial- (16.9%*), parallel- (28.0%**), and full-depth (35.4%*) squats. There were no significant differences between the relative contributions of the BF, the VMO, and the VL at different squatting depths during this phase. The results suggest that the GM, rather than the BF, the VMO, or the VL, becomes more active in concentric contraction as squat depth increases.
PMID: 12173958 [PubMed - indexed for MEDLINE
Effect of knee position on hip and knee torques during the barbell squat.Fry AC, Smith JC, Schilling BK.
Human Performance Laboratories, The University of Memphis, Memphis, Tennessee 38152, USA. [email protected]
Some recommendations suggest keeping the shank as vertical as possible during the barbell squat, thus keeping the knees from moving past the toes. This study examined joint kinetics occurring when forward displacement of the knees is restricted vs. when such movement is not restricted. Seven weight-trained men (mean +/- SD; age = 27.9 +/- 5.2 years) were videotaped while performing 2 variations of parallel barbell squats (barbell load = body weight). Either the knees were permitted to move anteriorly past the toes (unrestricted) or a wooden barrier prevented the knees from moving anteriorly past the toes (restricted). Differences resulted between static knee and hip torques for both types of squat as well as when both squat variations were compared with each other (p < 0.05). For the unrestricted squat, knee torque (N.m; mean +/- SD) = 150.1 +/- 50.8 and hip torque = 28.2 +/- 65.0. For the restricted squat, knee torque = 117.3 +/- 34.2 and hip torque = 302.7 +/- 71.2. Restricted squats also produced more anterior lean of the trunk and shank and a greater internal angle at the knees and ankles. The squat technique used can affect the distribution of forces between the knees and hips and on the kinematic properties of the exercise. PRACTICAL APPLICATIONS: Although restricting forward movement of the knees may minimize stress on the knees, it is likely that forces are inappropriately transferred to the hips and low-back region. Thus, appropriate joint loading during this exercise may require the knees to move slightly past the toes.
PMID: 14636100 [PubMed - indexed for MEDLINE
Comparative Effects of Deep Versus Shallow Squat and Leg-Press Training on Vertical Jumping Ability and Related Factors
LAWRENCE W. WEISS1, ANDREW C. FRY1, LARRY E. WOOD1, GEORGE E. RELYEA2, and CHARLIE MELTON1
1. Musculoskeletal Dynamics Laboratory, Human Performance Laboratories, Department of Human Movement Sciences & Education, The University of Memphis, Memphis, Tennessee 38152-3480, 2. Statistical Services, The University of Memphis, Memphis, Tennessee, 38152-3480.
LAWRENCE W. WEISS
ANDREW C. FRY
LARRY E. WOOD
GEORGE E. RELYEA
CHARLIE MELTON
Young, previously untrained healthy men (n = 10) and women (n = 8) completed 9 weeks of periodized, machine-based squat training to determine if manipulating range of motion would have a differential effect on vertical jumping ability and related measures. Subjects were pretested and then randomly assigned to 1 of 3 groups: (a) deep squats (n = 6), (b) shallow squats (n = 6), and (c) controls (n = 6). Training took place 3 days per week. Pre- and posttesting included standing (RVJ) and depth (DVJ) vertical jumps for distance; machine deep and shallow squats for 1RM (1 repetition maximum) relative strength; and velocity-controlled squats at 0.51 m·s−1 for relative peak force and at 1.43 m·s−1 for relative peak power. Based on ANCOVA posttest results, the training protocols were ineffective in eliciting improved performance (p > 0.05) in VJ, slow-velocity squatting force, and moderately fast squatting power when performance was compared with the performance of control subjects. Conversely, the group training with deep squats was the only group to perform significantly (p < 0.05) better than controls for 1RM shallow squats and significantly (p < 0.05) better than both shallow-squat and control groups for 1RM deep squats. Furthermore, the coefficient of transfer for deep squats to both RVJ (2.02) and DVJ (1.68) was substantially greater than for shallow squats (0.31 and 0.11, respectively). It was concluded that deep-squat training appears to elicit the best improvement for both shallow- and deep-squatting performance. However, 9 weeks of machine-based, periodized squat training, regardless of depth, does not appear to appreciably enhance slow-velocity squatting force, moderately fast squatting power, or vertical jumping distance in previously untrained men and women.
Your back may be rounding at the bottom, i had a training partner who was extremely flexible and would squat the same way as you and his back kind of rolled at the bottom. Try and take a video of yourself, or try and cut the last inch or so off your squat and see if it helps.I squat ATG. The extra time under tension helps and I take 4 seconds on the eccentric. I feel that parallel or less cause more sheering in the knee not less. My only issue is lower back strain when I go heavy (315+) and come out of the hole. But the belt solves that.
I used to have knee issues before I starting doing only ATG 2 years ago. Knees have never been stronger than now.
I think my issue might be ankle flexibility (or a lack thereof.) Had two reconstructions and they don't like to travel too far forward. But filming is a damn good idea. Not sure why I didn't think of that myself.Your back may be rounding at the bottom, i had a training partner who was extremely flexible and would squat the same way as you and his back kind of rolled at the bottom. Try and take a video of yourself, or try and cut the last inch or so off your squat and see if it helps.
Use light weight, and pause at the bottom for 2 seconds, then come back up. Also, make sure you look up as you go down and come back up. Helps to keep from rounding your back. Have u tried a board under your heels? That also helps. Make sure to drive up the weight with your soles.I was wondering if I'm going low enough on squats. I just hit parallel, when I'm squatting. I find it hard to go below this point.