More questions- below parallel

Jim1954 · 08-28-2003, 05:14 AM

I brought the topic of going below parallel doing squats
about a week ago, and have been doing the first couple
of sets this way. Yesterday, I decided to do some without
weight, looking in a mirror, and noticed that my back began
to have a slight bend when I went low. I'm thinking now,
that this may not be a good thing for "me".
Any advice, would be appreciated.

ponyboy · 08-28-2003, 06:00 AM

Squats should always be within your functional range of motion. If you feel your heels start to lift up, it usually indicates shortened hamstrings or problems in the hip area. Leaning forward usually indicates lower back inflexibility. Make sure also to keep your core muscles tight for back support.

Try doing them without any weight, using just your bodyweight for a little while so you can identify where your stopping point is. A good strategy for this is to have a bench under your butt that you can gradually lower and increase the amount you are going down with a guide in place.

Sometimes when working with people they can only squat halfway down, but with proper guidance and progression over time they improve and can go far past parallel without risk of injury. Give it some time and you'll be fine.

Jim1954 · 08-28-2003, 04:34 PM

ponyboy,

Thanks, I'll take your advice.

**P-funk** · 08-28-2003, 04:47 PM

If your back is rounding then you should not be going down that low...One thing you always want to maintain is a good lordotic curve. If you go to deep and round your back or allow your pelvis to dip into a posterior pelvic tilt you will begin to stretch the ligament between the L4 and L5 vertabrae which can lead to a herniated disk. With good flexability you can get down to paralell and even below parallel without this pelvic tilt happening. I have worked on my flexability so that I can now take it down just below parallel with out a pelvic tilt. I also will take some light weight and do squats all the way down, ass to the grass, in order to try and strengthen the ligaments in my lower back. I can do this with a flat back because I have worked on my flexability enough but I still posterior tilt when going that low so that is why I use the lighter weight. Parallel is good though, if you can get flexable enough to hit parallel you are in a good position for squats.

Jim1954 · 08-28-2003, 05:01 PM

P-funk,

Yes it is definitely rounding, but I was going
pretty far down. I'm glad I decided to check
this out in front of the mirror. Good thing I asked
about it, I definitely want to stay healthy.
Thanks for your input.

gr81 · 08-28-2003, 05:30 PM

Half squat, half leg! I agree that you it is no good going down to the bottom if you can't perform it correct so that should be your 1st priority, mastering the form.

**P-funk** · 08-28-2003, 05:36 PM

Quote:

Half squat, half leg! I agree that you it is no good going down to the bottom if you can't perform it correct so that should be your 1st priority, mastering the form.

half squat=half leg
poor squat=injury=no leg

**Mudge** · 08-28-2003, 06:37 PM

I notice a huge different between a full squat, and a leg press - although off topic somewhat. I didn't come here doing ass to heel squats, but I sure do them now, and I'm not going back anytime soon.

Jim1954 · 08-29-2003, 04:42 AM

Mudge,

It looks like I need to get this form down, I thought my flexibility was pretty good, I'll be working on it. I'll just have to see how far I can go right now without sacrificing good form.

I got another question, and it probably boils down to flexibility also. (dead lifts) I don't belong to a gym at moment, and I don't own Olympic weights. I have two fifty pound plates on the bar, but they aren't as tall as Olympic plates, and I think it hurting my form. Guess I am going to have to put some two or three inch blocks underneath. I may have to check this in the mirror too. It sure seems I used to dead lift much more in the gym, and was thinking just 2 inches could make a lot of difference.

**P-funk** · 08-30-2003, 04:31 PM

For deadlifts you don't have to take the weight all the way down to the floor and unload it before performing another rep.....You can just go down to a hang postition (below the knee; a couple inches from the floor......the starting position for a below knee hang clean). It is hard to stay in a hang position because you are constanty holding the weight through out the hole set. It is also easier to keep form like this if your flexability isn;t great because you don't have to worry about rounding your back when you are all the way down at the ground. Work on doing them both ways.....unloading the weight on the floor at the begingin of each rep is a great way to work on force production and recruitment of type IIb muscle fibers.

08-28-2003, 05:14 AM	#1
Jim1954 Registered User Join Date: Jun 2003 Location: Texas Posts: 149 Photos: 3	More questions- below parallel I brought the topic of going below parallel doing squats about a week ago, and have been doing the first couple of sets this way. Yesterday, I decided to do some without weight, looking in a mirror, and noticed that my back began to have a slight bend when I went low. I'm thinking now, that this may not be a good thing for "me". Any advice, would be appreciated.
	Half the lies they tell about me aren't true. Yogi Berra

08-28-2003, 06:00 AM	#2
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	Squats should always be within your functional range of motion. If you feel your heels start to lift up, it usually indicates shortened hamstrings or problems in the hip area. Leaning forward usually indicates lower back inflexibility. Make sure also to keep your core muscles tight for back support. Try doing them without any weight, using just your bodyweight for a little while so you can identify where your stopping point is. A good strategy for this is to have a bench under your butt that you can gradually lower and increase the amount you are going down with a guide in place. Sometimes when working with people they can only squat halfway down, but with proper guidance and progression over time they improve and can go far past parallel without risk of injury. Give it some time and you'll be fine.
	Today I can do what others will not so that tomorrow I will do what others cannot. The difference between winners and losers is that winners do things that losers don't want to do.

08-28-2003, 04:34 PM	#3
Jim1954 Registered User Join Date: Jun 2003 Location: Texas Posts: 149 Photos: 3	ponyboy, Thanks, I'll take your advice.
	Half the lies they tell about me aren't true. Yogi Berra

08-28-2003, 04:47 PM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,570	If your back is rounding then you should not be going down that low...One thing you always want to maintain is a good lordotic curve. If you go to deep and round your back or allow your pelvis to dip into a posterior pelvic tilt you will begin to stretch the ligament between the L4 and L5 vertabrae which can lead to a herniated disk. With good flexability you can get down to paralell and even below parallel without this pelvic tilt happening. I have worked on my flexability so that I can now take it down just below parallel with out a pelvic tilt. I also will take some light weight and do squats all the way down, ass to the grass, in order to try and strengthen the ligaments in my lower back. I can do this with a flat back because I have worked on my flexability enough but I still posterior tilt when going that low so that is why I use the lighter weight. Parallel is good though, if you can get flexable enough to hit parallel you are in a good position for squats.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-28-2003, 05:01 PM	#5
Jim1954 Registered User Join Date: Jun 2003 Location: Texas Posts: 149 Photos: 3	P-funk, Yes it is definitely rounding, but I was going pretty far down. I'm glad I decided to check this out in front of the mirror. Good thing I asked about it, I definitely want to stay healthy. Thanks for your input.
	Half the lies they tell about me aren't true. Yogi Berra

08-28-2003, 05:30 PM	#6
gr81 You Lack Intensity!!!! Elite Member Join Date: Mar 2003 Location: Just below our civil disguise Posts: 6,378 Photos: 10	Half squat, half leg! I agree that you it is no good going down to the bottom if you can't perform it correct so that should be your 1st priority, mastering the form.
	Testosterone Site/Elite Fitness-Dave Tate/West Side Barbell/Berardi Nutrition & Sports Performance/Steroid Laws- Rick Collins/John Defendis Intensity or Insanity articles/Save the Supersonics

08-28-2003, 06:37 PM	#8
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,055 Photos: 1	I notice a huge different between a full squat, and a leg press - although off topic somewhat. I didn't come here doing ass to heel squats, but I sure do them now, and I'm not going back anytime soon.

08-29-2003, 04:42 AM	#9
Jim1954 Registered User Join Date: Jun 2003 Location: Texas Posts: 149 Photos: 3	Mudge, It looks like I need to get this form down, I thought my flexibility was pretty good, I'll be working on it. I'll just have to see how far I can go right now without sacrificing good form. I got another question, and it probably boils down to flexibility also. (dead lifts) I don't belong to a gym at moment, and I don't own Olympic weights. I have two fifty pound plates on the bar, but they aren't as tall as Olympic plates, and I think it hurting my form. Guess I am going to have to put some two or three inch blocks underneath. I may have to check this in the mirror too. It sure seems I used to dead lift much more in the gym, and was thinking just 2 inches could make a lot of difference.
	Half the lies they tell about me aren't true. Yogi Berra

08-30-2003, 04:31 PM	#10
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,570	For deadlifts you don't have to take the weight all the way down to the floor and unload it before performing another rep.....You can just go down to a hang postition (below the knee; a couple inches from the floor......the starting position for a below knee hang clean). It is hard to stay in a hang position because you are constanty holding the weight through out the hole set. It is also easier to keep form like this if your flexability isn;t great because you don't have to worry about rounding your back when you are all the way down at the ground. Work on doing them both ways.....unloading the weight on the floor at the begingin of each rep is a great way to work on force production and recruitment of type IIb muscle fibers.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

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