ATG Squats

Results 1 to 28 of 28

Thread: ATG Squats

  1. #1
    pappy


    Join Date
    Aug 2005
    Location
    fuckyourself
    Posts
    2,592
    Rep Points
    4807384

    ATG Squats

    Abut 3 days ago I preformed a series of ATG squats and my legs/ass are still burning
    I'm just going to go over how I did it and perhaps you can critique me?

    I put to plates under my feet so i was on the balls of them (feet)
    I used a light weight and went down slow and just dropped as low as i can go. Now question i, should i pay attention to where my knees are when I'm doing the squats, because i find it super hard keeping them parrallel to my toes the whole way down, to the point where it'd just be a normal squat
    You know, the Nazis had pieces of flair that they made the Jews wear.

  2. #2
    Patrick
    ELITE MEMBER
    P-funk's Avatar


    Join Date
    Dec 2002
    Location
    AZ
    Posts
    31,713
    Rep Points
    15139848

    if you elevate your heels, your knees are always going to migrate past your toes.

    try and work on flexibility so that you don't need a heel lift.

    make sure that your pelvis is neutral when you are in the bottom position. to many people squat ATG just to say they squat ATG. In reality, pelvic position and hip mobility should dicate the depth of your squat.
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

  3. #3
    pappy


    Join Date
    Aug 2005
    Location
    fuckyourself
    Posts
    2,592
    Rep Points
    4807384

    Thanks funk!
    I'll work on form tommorrow!
    You know, the Nazis had pieces of flair that they made the Jews wear.

  4. #4
    Weapon of Choice
    ELITE MEMBER
    Stewart14's Avatar


    Join Date
    Sep 2005
    Location
    in my home gym
    Posts
    4,495
    Rep Points
    7753369

    I find that if I keep a slightly wider than shoulder width stance with my feet, that I have a greater ability to get lower in the squat without compromising my form, ie, my back stays neutral, my knees don't travel too far forward.

    you didn't mention your foot spacing, but my guess, and correct me if I am wrong is that you tried doing them with a narrow stance, which makes it necessary for greater mobility in the ankles and hips? Is that correct P?

  5. #5
    Patrick
    ELITE MEMBER
    P-funk's Avatar


    Join Date
    Dec 2002
    Location
    AZ
    Posts
    31,713
    Rep Points
    15139848

    yea. the closer your stance, the more mobile your ankles will have to be to get into the bottom position.
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

  6. #6
    Succinct
    ELITE MEMBER
    Witchblade's Avatar


    Join Date
    Jul 2006
    Location
    Holland
    Posts
    4,469
    Rep Points
    2519459

    There are a lot of good articles on T-Nation (and some on this site) about proper squatting form.

    We could judge your form best by looking at a video shot from the side.

  7. #7
    pappy


    Join Date
    Aug 2005
    Location
    fuckyourself
    Posts
    2,592
    Rep Points
    4807384

    Alright, I'll try and get my friends from the gym to do a quick clip of me
    My forms good in normal squats, I was just confised on the stance i should have with ATG
    You know, the Nazis had pieces of flair that they made the Jews wear.

  8. #8
    Patrick
    ELITE MEMBER
    P-funk's Avatar


    Join Date
    Dec 2002
    Location
    AZ
    Posts
    31,713
    Rep Points
    15139848

    get 3 views....side, back and front.
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

  9. #9
    pappy


    Join Date
    Aug 2005
    Location
    fuckyourself
    Posts
    2,592
    Rep Points
    4807384

    here's a pic of me a few months back pre squat

    i know i know, i shouldnt have used plates! that problem will b adressed next glute day

    You know, the Nazis had pieces of flair that they made the Jews wear.

  10. #10
    Succinct
    ELITE MEMBER
    Witchblade's Avatar


    Join Date
    Jul 2006
    Location
    Holland
    Posts
    4,469
    Rep Points
    2519459

    Judging by the size of those plates, you only need a tiny bit of extra flexibility stuff to go plateless. Also, looking straight ahead or slightly up will aid in maintaining proper back posture (neutral/arched spine).

  11. #11
    pappy


    Join Date
    Aug 2005
    Location
    fuckyourself
    Posts
    2,592
    Rep Points
    4807384

    My glutes are strong so my weights are generally pretty big. But with a new program starting tomorrow, I'm going to drop the weight quite drastically and work on perfecting my form.

    I have a bad habit of looking down when i squat because i hate seeing people watch me do it haha. I'll look up and people are just staring, it creeps me out so i pretend not to look
    Also, the weight on the bar can hurn my neck and shoulder some times. I tried holding the bar slightly below my shoulders, but unfortunately, my upper body is week in contrast to my lower
    You know, the Nazis had pieces of flair that they made the Jews wear.

  12. #12
    I am Rollo Tomassee..
    ELITE MEMBER
    AKIRA's Avatar


    Join Date
    Jul 2005
    Location
    Outside the box
    Posts
    10,559
    Rep Points
    68710456

    How fucking cold is it in that gym?
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  13. #13
    pappy


    Join Date
    Aug 2005
    Location
    fuckyourself
    Posts
    2,592
    Rep Points
    4807384

    pretty chilly
    it's nice when doing cardio
    You know, the Nazis had pieces of flair that they made the Jews wear.

  14. #14
    Senior Member
    ELITE MEMBER
    danzik17's Avatar


    Join Date
    Oct 2005
    Gender
    Male
    Location
    Connecticut
    Posts
    3,802
    Rep Points
    63352752

    Definitely should look forward not down - like Witch said, looking forward helps with back alignment a lot.

    Personally I find my form to be shitty when I look down, but it's spot on when I'm looking forward. Doing them in front of a mirror helps too, my form is great when I can see my every movement.
    Ron Paul 2012

    No gym for home, work out floor with 30, but is it for 20 like 30 lb when you no lift it to be for men, for 30 lbs instead? or half is 10 for 20 pounds?

  15. #15
    pappy


    Join Date
    Aug 2005
    Location
    fuckyourself
    Posts
    2,592
    Rep Points
    4807384

    i like to look from the side to see if I'm parallel
    You know, the Nazis had pieces of flair that they made the Jews wear.

  16. #16
    Senior Member
    ELITE MEMBER
    Doublebase's Avatar


    Join Date
    Mar 2005
    Gender
    Male
    Location
    Philly
    Posts
    8,299
    Rep Points
    83671955

    I look up. My legs are always sore for a few days after I do some heavy deep squats.

  17. #17
    Follow @TheUnzippedFly
    soxmuscle's Avatar


    Join Date
    Aug 2004
    Gender
    Male
    Location
    do work son
    Posts
    11,374
    Rep Points
    85429855

    It seems like people give me looks as well and you never want to look like you're pushing out a huge fart when a cute gal is looking at you, so I'll just find something on a wall, look up, and stare at it.
    Age: 22 | Height: 5'8" | Weight: 150 lbs | Penis: 12 inches

  18. #18
    Follow @TheUnzippedFly
    soxmuscle's Avatar


    Join Date
    Aug 2004
    Gender
    Male
    Location
    do work son
    Posts
    11,374
    Rep Points
    85429855

    Quote Originally Posted by AKIRA View Post
    How fucking cold is it in that gym?
    So you're saying you don't workout in a full on sweat suit?
    Age: 22 | Height: 5'8" | Weight: 150 lbs | Penis: 12 inches

  19. #19
    IDIOT SAVANT
    ALBOB's Avatar


    Join Date
    Jun 2001
    Location
    An alternate reality.
    Posts
    11,641
    Rep Points
    169172221

    Quote Originally Posted by DontStop View Post
    I put to plates under my feet so i was on the balls of them (feet)
    Based on this statement I have a question, do you keep your weight on the balls of your feet throughout the entire lift? If you do, that's a VERY bad thing. Trust me, I've already had one knee surgically repaired from letting the weight get too far forward. I don't wish that kind of misery on anybody.

    You weight should be on your heels and you should concentrate on pressing up with just your heels. This will put all the stress on your muscles, not your joints.
    Rules? You mean we have RULES for that???

  20. #20
    Senior Member
    ELITE MEMBER
    Doublebase's Avatar


    Join Date
    Mar 2005
    Gender
    Male
    Location
    Philly
    Posts
    8,299
    Rep Points
    83671955

    Quote Originally Posted by ALBOB View Post
    You weight should be on your heels and you should concentrate on pressing up with just your heels. This will put all the stress on your muscles, not your joints.
    I was waiting for someone to say that. That is what I do. Make sure your heals or flat.

  21. #21
    Metrosexual
    ELITE MEMBER
    DOMS's Avatar


    Join Date
    Jul 2004
    Location
    In a van, down by the river...
    Posts
    32,686
    Rep Points
    1862244849

    Or, if you'd like the help, put a board under your heels.



  22. #22
    I am Rollo Tomassee..
    ELITE MEMBER
    AKIRA's Avatar


    Join Date
    Jul 2005
    Location
    Outside the box
    Posts
    10,559
    Rep Points
    68710456

    It look slike hes standing on that board completely. Looking up can put the spine in misalignment too if youre looking at the ceiling and not just a fixed path. I look 'upwards,' in the mirror. Ill use my eyes, not my neck to watch form. Neck stays in a more neutral position.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  23. #23
    Super Hero in Training
    Burner02's Avatar


    Join Date
    Mar 2002
    Gender
    Male
    Location
    Mezar E Sharif, Afghanistan
    Posts
    30,748
    Rep Points
    128458160

    Hey DS-
    do you have a curling cage...er...power cage at your gym? If you do, a suggestion: place the safety bars one notch below the level the bar will be when you are on the bottom of your lift. 2 benefits:
    1) obviously the safety portion of it. if you fail out, the bar will stop and you can get out from under it.
    2) you can keep your head straight. No need to turn side to side...possibly injuring yourself. In your peripheral vision in the mirror, you will be able to see how far the bar is from the safety bars to know how much deeper you have to come down.

    make sense?
    Success leaves clues. People who produce outstanding results do specific things to create those results

    Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

    THERE IS NO TOMORROW!
    - Appollo Creed

  24. #24
    pappy


    Join Date
    Aug 2005
    Location
    fuckyourself
    Posts
    2,592
    Rep Points
    4807384

    Good Suggestion, Im doing ATG's tommorrow, I'll be sure to give it a try!
    You know, the Nazis had pieces of flair that they made the Jews wear.

  25. #25
    Fueled by Testosterone
    MODERATOR
    CowPimp's Avatar


    Join Date
    Jan 2004
    Location
    Silver Spring, MD
    Posts
    15,929
    Rep Points
    16817091

    I disagree with the whole "look up" while squatting thing. Why would you jam your cervical spine into hyperextension? Keep it neutral just like the rest of your spine.
    The only time it's bad to feel the burn is when you're peeing...

    CowPimp Likes Iron - My Journal
    1RM Videos

  26. #26
    IDIOT SAVANT
    ALBOB's Avatar


    Join Date
    Jun 2001
    Location
    An alternate reality.
    Posts
    11,641
    Rep Points
    169172221

    Quote Originally Posted by CowPimp View Post
    I disagree with the whole "look up" while squatting thing. Why would you jam your cervical spine into hyperextension? Keep it neutral just like the rest of your spine.
    Everything in moderation.

    When people say "look up" they usually don't mean for you to tilt your head so far back that you're staring at the ceiling. Just a little tilt in the upward direction, the same as you do while performing deadlifts, keeps your spine in alignment and helps prevent back injuries.
    Rules? You mean we have RULES for that???

  27. #27
    Patrick
    ELITE MEMBER
    P-funk's Avatar


    Join Date
    Dec 2002
    Location
    AZ
    Posts
    31,713
    Rep Points
    15139848

    Quote Originally Posted by CowPimp View Post
    I disagree with the whole "look up" while squatting thing. Why would you jam your cervical spine into hyperextension? Keep it neutral just like the rest of your spine.
    I concur.

    Tilting the head also alters spinal alignment all the way down to the lumbar spine and can negatively effect pelvic tilt (creating a greater anterior tilt).

    Keeping this is straight alignment for the win.
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

  28. #28
    Fueled by Testosterone
    MODERATOR
    CowPimp's Avatar


    Join Date
    Jan 2004
    Location
    Silver Spring, MD
    Posts
    15,929
    Rep Points
    16817091

    Quote Originally Posted by ALBOB View Post
    Everything in moderation.

    When people say "look up" they usually don't mean for you to tilt your head so far back that you're staring at the ceiling. Just a little tilt in the upward direction, the same as you do while performing deadlifts, keeps your spine in alignment and helps prevent back injuries.
    I say look straight ahead, not up at all. You want a neutral spine, not a hyperextended spine.

    Furthermore, I have seen it demonstrated that hamstring activity decreases significantly when you jam your cervical spine into hyperextension.

    It's just my opinion though; there is certainly the benefit of increasing the activity of your spinal extensors.
    The only time it's bad to feel the burn is when you're peeing...

    CowPimp Likes Iron - My Journal
    1RM Videos

Similar Threads

  1. Replies: 8
    Last Post: 12-31-2009, 03:16 PM
  2. Replies: 10
    Last Post: 12-22-2008, 07:59 AM
  3. Replies: 63
    Last Post: 05-12-2008, 09:08 AM
  4. Regular squats vs. squats with a smith rack
    By JerseyGuy in forum Training
    Replies: 10
    Last Post: 03-05-2006, 04:47 PM
  5. Smith squats or barbell front squats?
    By RRG in forum Training
    Replies: 4
    Last Post: 07-10-2005, 11:01 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
  •  
-->