How do you squat?

**gtbmed** · 07-28-2010, 11:42 PM

There are a lot of ways to squat. Everyone has their own preferences as to the width of their stance, the depth of the squat, etc. How do you do it?

I'm a high-bar squatter and always do full ATG squats with a pause at the bottom. I used to squat with a wider stance but it was hard on my hips and the oly style squats felt much more natural.

Also, I feel pausing at the bottom is great for those core muscles and is a good way to develop speed and confidence out of the bottom of the squat.

**roastchicken** · 07-29-2010, 03:40 AM

I have squatted ATG oly style for most of the time i have lifted but in the last 3-4 months my squat style has developed into a slightly wider stance, shallower squat where i drop just below parallel. I have been loading a lot heavier and have been seeing a lot of quad and ham development. I can still squat ATG but with a reduced load. There is a big difference between breaking parallel and ATG, it seems that there is no 'hole' with the former.

**roastchicken** · 07-29-2010, 03:42 AM

Oh i lift in Ironworks aswell

**Zaphod** · 07-29-2010, 04:36 AM

Feet slightly wider than shoulder width, toes pointing out a touch and all the way down until the thighs touch the calves. Come back up controlled and smoothly.

**afssgt** · 07-30-2010, 07:02 PM

Moderately wide stance (feet outside of shoulders) with the bar low on my back. I sit back into the squat keeping my shins perpendicular to the floor and squat to about 1-2" below parallel.

**davegmb** · 07-31-2010, 03:17 AM

I use a wide stance and go to parallel not past. I cant help but pause at the bottom if its a heavyweight. I do 4 sets of 5 reps heavy and then the 5th set i lighten the weight and aim for 20 reps but usually get to round 15, its a killer.

**unclem** · 07-31-2010, 06:40 AM

i use the shoulder width version toes pointed straight, going very deep in the hole and pausing for 5 seconds and slowly coming back up. using 225 only. very strict , no bouncing.

**gtbmed** · 07-31-2010, 01:22 PM

Originally Posted by roastchicken

I have squatted ATG oly style for most of the time i have lifted but in the last 3-4 months my squat style has developed into a slightly wider stance, shallower squat where i drop just below parallel. I have been loading a lot heavier and have been seeing a lot of quad and ham development. I can still squat ATG but with a reduced load. There is a big difference between breaking parallel and ATG, it seems that there is no 'hole' with the former.

I've heard people say that every inch below parallel is worth 30-40lbs.

**roastchicken** · 07-31-2010, 01:36 PM

Amen to that . ^^^

After posting in this thread i decided to return to ATG just for the crack and the load i used was approx 25kg/51lbs lighter than what i was performing for reps just breaking parallel but my legs are wrecked. My drive above parallel was awesome however my lack of ATG squatting of late showed as i was weak in the hole. I will be practising some 1.1/4 reps to help this out. i got the ATG bug bad.

R

**Phineas** · 07-31-2010, 02:22 PM

Slightly passed shoulder-width, toes out about 25-30 degrees, low-bar, with 10 lb plates under my heels to compensate for tight achilies and prevent too much forward lean (doesn't help me lift more weight, just makes it safer for my lower back), and to about 10-15 degrees below parallel.

Also, my tempo on squats is my strictest of all my lifts. I'd say about 3 second concentrics/eccentrics (sometimes slower on PR attempts).

**Phineas** · 07-31-2010, 02:23 PM

Originally Posted by gtbmed

I've heard people say that every inch below parallel is worth 30-40lbs.

This is so true.

**Phineas** · 07-31-2010, 02:24 PM

Originally Posted by unclem

i use the shoulder width version toes pointed straight, going very deep in the hole and pausing for 5 seconds and slowly coming back up. using 225 only. very strict , no bouncing.

Holy shit, that's impressive. You pause for 5 seconds with 225? Jesus Christ.

**DOMS** · 07-31-2010, 02:41 PM

Originally Posted by Phineas

Slightly passed shoulder-width, toes out about 25-30 degrees, low-bar

This is exactly the same way that I do them, except that I don't stop until my hams touch my calves.

**Flathead** · 07-31-2010, 02:58 PM

I box squat -2" below parallel, feet straight forward, high bar, & feet shoulder width. Pretty traditional, besides the box.

**unclem** · 07-31-2010, 03:02 PM

Originally Posted by Phineas

Holy shit, that's impressive. You pause for 5 seconds with 225? Jesus Christ.

are you ok?

**Phineas** · 07-31-2010, 03:08 PM

Originally Posted by unclem

are you ok?

Umm, ya? lol

What's so surprising. I think pausing for 5 seconds at the bottom of a squat for 225 is very impressive.

**Flathead** · 07-31-2010, 03:08 PM

Originally Posted by phineas

holy shit, that's impressive. You pause for 5 seconds with 225? Jesus christ.

x2

**Phineas** · 07-31-2010, 03:10 PM

Originally Posted by DOMS

This is exactly the same way that I do them, except that I don't stop until my hams touch my calves.

Well aren't you fucking special!!

I'm working my way to squat even deeper. I have some flexibility issues with going any further than I do. I would have no problem lowering the weight, but even with no BB at all I can't go down that far without tumbling over, haha.

But, a year ago I was squatting to about half way to parallel, so improvements definitely come with time. Still, I think my depth is pretty good. Anything parallel or lower is respectable.

**DOMS** · 07-31-2010, 03:16 PM

Originally Posted by Phineas

Well aren't you fucking special!!

I'm working my way to squat even deeper. I have some flexibility issues with going any further than I do. I would have no problem lowering the weight, but even with no BB at all I can't go down that far without tumbling over, haha.

But, a year ago I was squatting to about half way to parallel, so improvements definitely come with time. Still, I think my depth is pretty good. Anything parallel or lower is respectable.

Yes, I am in fact special. I'm very special. Hell, I ride the short bus to IM.

The thing that help the most in squatting flexibility: overhead squats. I added these to my workout and had a really crap depth when I did them. Six weeks of them, and my squatting flexibility was through the roof...well, you know what I mean...

**Phineas** · 07-31-2010, 03:49 PM

Originally Posted by DOMS

Yes, I am in fact special. I'm very special. Hell, I ride the short bus to IM.

The thing that help the most in squatting flexibility: overhead squats. I added these to my workout and had a really crap depth when I did them. Six weeks of them, and my squatting flexibility was through the roof...well, you know what I mean...

Thanks for the tip. I'll have to throw them in at some point.

I want to return to front squats some day. Even last summer when I was squatting half to parallel I could front squat hams to calves. Go figure?

**gtbmed** · 07-31-2010, 10:39 PM

I overhead squat before every workout, it's a staple of my warmup. I agree they're a great way to develop squat flexibility and technique.

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