Squats

sweatshopchamp · 12-26-2004, 07:05 PM

How far down should I go when doing squats? Our strength training coach tells us to touch the bench (a standard weight room bench). I want to save my knees and back by using good form so how far do you all go.

Newt · 12-26-2004, 07:34 PM

Your coach is right about form! I say you need to go just past paralell. You dont need to go to deep or to high. Since everyone is diffenent in height, a set point like a bench or a box doesn't really make a lot of sense to me.

Du · 12-26-2004, 07:39 PM

I do em parallel or just below. But, in a perfect world, we would all dedicate enough time to above parallel squats, parallel squats, and below parallel squats.

Do em all, just keep your form.

seabee · 12-26-2004, 08:50 PM

I go all the way to the "floor" for 2 sets (after warm up) not quite to failure (about 10-12 reps), then I really load up the bar and go parrallel for 2 sets (4-8 reps to threashold of failure). I'm pretty much toast after that.

Don't be the guy who unracks an obscene amount of weight, then eeks out a curtsie.

**Prince** · 12-26-2004, 09:15 PM

Quote:

Originally Posted by sweatshopchamp

How far down should I go when doing squats? Our strength training coach tells us to touch the bench (a standard weight room bench). I want to save my knees and back by using good form so how far do you all go.

you should at least go parallel, if you can comfortably go lower then do so.

Burner02 · 12-26-2004, 09:49 PM

ok...you're hams or quads..parallel?
I usually go for the quads parallel...

topolo · 12-26-2004, 09:53 PM

**CowPimp** · 12-26-2004, 11:56 PM

I go as far down as I can while remaining comfortable, which is about parallel. However, I also do box squats often (Which are actually bench squats) when doing speed training to help my speed out of the hole.

tenxyearsxgone · 12-27-2004, 02:21 PM

I see most people going to a little above 90 degrees ... I would personally say break 90 degrees by going closer to the floor .. if it isn't comfortable its because the weight is too much and your unable to budge it up ... this also depends on your goals and what not...many bodybuilders go to 90 degrees with a narrow stance while powerlifters and strength trainers have a wider stance and grip and go past 90 degrees.

As far as box squats those I would definately reccommend. Do 2 sets of about 6 reps after squats but start off in a smith machine to factor in being a beginner and also fatigue. I personally box squat on a milk crate which as about 11 ro 12 inches off of the ground and pause for a second or two at the bottom and try to explode up. Once you master that and build endurance do free wight BB Box Squats and when you sit down on the box roll back then forward and straight up!!!

**Emma-Leigh** · 12-27-2004, 02:24 PM

In my opinion go to parallel.

Unless you have a specific reason for going lower (sport training, powerlifting) then there is no point in going lower than that.

There is some pretty good info on squating here. Just go to routines then squatting tips in the menu bar on the left.

**Prince** · 12-27-2004, 02:31 PM

Quote:

Originally Posted by Emma-Leigh

In my opinion go to parallel.
Unless you have a specific reason for going lower (sport training, powerlifting) then there is no point in going lower than that.

why is there no point in going lower?

here is a squat:

Du · 12-27-2004, 02:32 PM

Quote:

Originally Posted by Robert DiMaggio

why is there no point in going lower?

here is a squat:

Tom Platz, the King of squats

min0 lee · 12-27-2004, 02:40 PM

I have some really bad knees and for some reason squats help them get stronger.
I go Parallel or even lower.
I see people go load up whole lot of weight and do a combination of a good morning and squat exercise. I only wonder how their backs don't snap.

jram · 12-27-2004, 05:25 PM

Normally, anything below 200 lbs., I go to ATG. Anything above 200 I go a touch below parrallel and I always use knee wraps as my knees are not the greatest.

Peace

**Prince** · 12-27-2004, 07:07 PM

you should not use knee wraps, first of all because it is basically cheating, and secondly they grind your patella into your femor.

**CowPimp** · 12-28-2004, 08:59 AM

Quote:

Originally Posted by Robert DiMaggio

you should not use knee wraps, first of all because it is basically cheating, and secondly they grind your patella into your femor.

Ouch.

sgtneo · 12-28-2004, 09:41 AM

i go down down parrallel or lower as it is not uncomftable in the slightest, but i am not squatting the amount you lot are the most ive squatted is 40kg not including bar which i think weighs about 10kg and that would be my final set of the three usually start on 30kg and go up in 5

Neo

DeadBolt · 12-28-2004, 03:12 PM

I always hit parrallel and ussually try to go under it but sometimes the weight is just to much and I fail at it. Sux to misjudge things LOL.

I have never tried box squats...I know they are great for out of the hole explosiveness and such but I have never done em. Was never a reason to incorporate them into my Bodybuilding type style of a routine. I may try them one day just to change it up.

Quote:

Originally Posted by CowPimp

Ouch.

All I can say is ditto...that sounds way painfull LOL

Burner02 · 12-28-2004, 04:21 PM

I saw this kid doing them once...realy badly....
(bench squats)
He would drop down ontothe bench...the bar would flex from the torque..and he would go back up..a few of us looked at each other..with the WTF??? look on our faces..one guy nwalked over and tried to help the kid...he was snotty..and said: I know what I am doing..
fuq him..it's will be his chiro bill....

KarlW · 12-28-2004, 10:34 PM

I always go all the way down, anything wrong with that?

I find that feels more comfortable than anything else. Stopping half way seems to me anyway to put pressure on the lumbar.

On a side note, when you go all the way down I believe you have 2 options:

1. Allow your hams to make contact with your calves at which point the quads are momentarily relieved of the tension they are under on the way down.

2. Don't go quite that far down so that the quads keep the tension by supporting the load.

Does option 1 sound bad (perhaps for the knees) and that option 2 would be a better way to do the exercise?

**CowPimp** · 12-29-2004, 12:52 AM

I have heard that going down all the way causes rounding of the lower back.

Tha Don · 12-29-2004, 11:04 AM

i hear both, on here a lot of you say to squat to the floor, but this gym instructor i know says to not even go parallel, not just because its bad for the knees but also because it is not all that beneficial, its the top of the motion which is most important and going lower is just a bit of a wasted effort, i can also bust out a lot more reps if i don't go as low and seem to be able to come closer to my limits without a spotter (however if i had a good spot this prob. wouldn't matter)

i still like to go slightly lower though, i feel ROM is pretty important in all lifts.. however i know a lot of lifters don't use a full ROM in compound movements, something which i'm still yet to fully learn about

told to always use a full ROM then seeing ronnie coleman push out only partial reps on the majority of his big lifts has me kinda confused about it all right now

peace

**Prince** · 12-29-2004, 11:09 AM

Quote:

Originally Posted by young d

but this gym instructor i know says to not even go parallel, because its bad for the knees and also because it is not beneficial, its the top of the motion which is most important, i can also bust out a lot more reps if i don't go as low and seem to be able to come closer to my limits without a spotter (however if i had a good spot this prob. wouldn't matter)

okay, I am convinced if your "gym instructor" says so.

tell him to find me one study to prove that going below parallel is bad for your knees.

**CowPimp** · 12-29-2004, 11:11 AM

Quote:

Originally Posted by young d

told to always use a full ROM then seeing ronnie coleman push out only partial reps on the majority of his big lifts has me kinda confused about it all right now

Don't worry about what Ronnie Coleman does. If you care at all about functional strength, then you will use a good range of motion.

**P-funk** · 12-29-2004, 11:19 AM

Quote:

told to always use a full ROM then seeing ronnie coleman push out only partial reps on the majority of his big lifts has me kinda confused about it all right now

Really??? In any video of him squatting I have seen he makes what looks like a legal lift to me (breaking parallel).

min0 lee · 12-29-2004, 11:32 AM

Sometimes trying to get a full range of motion is not easy as it used to be.

I used to be able to reach around my back and wash it with a rag, but ever since I started getting bigger I can no longer reach my back.
Now I can't get a full ROM while showering.

**Prince** · 12-29-2004, 11:35 AM

Quote:

Originally Posted by P-funk

Really??? In any video of him squatting I have seen he makes what looks like a legal lift to me (breaking parallel).

pretty close: http://www.mesomorphosis.com/store/v...an-squats.html

12-26-2004, 07:05 PM	#1
sweatshopchamp J-Freak Join Date: Sep 2004 Location: Mountains Posts: 182	Squats How far down should I go when doing squats? Our strength training coach tells us to touch the bench (a standard weight room bench). I want to save my knees and back by using good form so how far do you all go.
	Bench 205, 225 by June Squat 456, 550 Clean 225, 245 Dead 355, 405 Age:17 and 4 months Height: 5'9.25" (shoes off) Weight: 175(birthday suit) ANYTHING less then your best is sacrificing the gift Lift Heavy, eat heavy, get BIG!

12-26-2004, 07:34 PM	#2
Newt Drinking buddy Join Date: Nov 2004 Location: Texas Posts: 358	Your coach is right about form! I say you need to go just past paralell. You dont need to go to deep or to high. Since everyone is diffenent in height, a set point like a bench or a box doesn't really make a lot of sense to me.
	" I know a man who gave up smoking, drinking, sex, and rich food. He was healthy right up to the day he killed himself."-Johnny Carson

12-26-2004, 07:39 PM	#3
Du Senior Member Elite Member Join Date: Aug 2004 Location: London, UK Posts: 4,085 Photos: 5	I do em parallel or just below. But, in a perfect world, we would all dedicate enough time to above parallel squats, parallel squats, and below parallel squats. Do em all, just keep your form.
	My IronMag Journal

12-26-2004, 08:50 PM	#4
seabee Registered User Join Date: Dec 2003 Posts: 165	I go all the way to the "floor" for 2 sets (after warm up) not quite to failure (about 10-12 reps), then I really load up the bar and go parrallel for 2 sets (4-8 reps to threashold of failure). I'm pretty much toast after that. Don't be the guy who unracks an obscene amount of weight, then eeks out a curtsie.
seabee Registered User Join Date: Dec 2003 Posts: 165

12-26-2004, 09:49 PM	#6
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,316	ok...you're hams or quads..parallel? I usually go for the quads parallel...
	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

12-26-2004, 11:56 PM	#8
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	I go as far down as I can while remaining comfortable, which is about parallel. However, I also do box squats often (Which are actually bench squats) when doing speed training to help my speed out of the hole.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

12-27-2004, 02:21 PM	#9
tenxyearsxgone Registered User Join Date: Sep 2003 Location: long island Posts: 370	I see most people going to a little above 90 degrees ... I would personally say break 90 degrees by going closer to the floor .. if it isn't comfortable its because the weight is too much and your unable to budge it up ... this also depends on your goals and what not...many bodybuilders go to 90 degrees with a narrow stance while powerlifters and strength trainers have a wider stance and grip and go past 90 degrees. As far as box squats those I would definately reccommend. Do 2 sets of about 6 reps after squats but start off in a smith machine to factor in being a beginner and also fatigue. I personally box squat on a milk crate which as about 11 ro 12 inches off of the ground and pause for a second or two at the bottom and try to explode up. Once you master that and build endurance do free wight BB Box Squats and when you sit down on the box roll back then forward and straight up!!!
	Squat: 5x5: 295lbs Bench: 1x4: 275 Dead: 1x1: 475

12-27-2004, 02:24 PM	#10
Emma-Leigh Acting Normal... Moderator Join Date: Mar 2004 Location: Different shades of black Posts: 5,554	In my opinion go to parallel. Unless you have a specific reason for going lower (sport training, powerlifting) then there is no point in going lower than that. There is some pretty good info on squating here. Just go to routines then squatting tips in the menu bar on the left.

12-27-2004, 02:40 PM	#13
min0 lee I See© Elite Member Join Date: Oct 2004 Location: The Bronx, NYC Posts: 32,768 Blog Entries: 3 Photos: 542	I have some really bad knees and for some reason squats help them get stronger. I go Parallel or even lower. I see people go load up whole lot of weight and do a combination of a good morning and squat exercise. I only wonder how their backs don't snap.

12-27-2004, 05:25 PM	#14
jram Registered User Join Date: Dec 2004 Posts: 102	Normally, anything below 200 lbs., I go to ATG. Anything above 200 I go a touch below parrallel and I always use knee wraps as my knees are not the greatest. Peace
jram Registered User Join Date: Dec 2004 Posts: 102

12-27-2004, 07:07 PM	#15
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,753 Blog Entries: 25 Photos: 320	you should not use knee wraps, first of all because it is basically cheating, and secondly they grind your patella into your femor.
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System.

12-28-2004, 09:41 AM	#17
sgtneo Registered User Join Date: Dec 2004 Location: UK South east Posts: 725	i go down down parrallel or lower as it is not uncomftable in the slightest, but i am not squatting the amount you lot are the most ive squatted is 40kg not including bar which i think weighs about 10kg and that would be my final set of the three usually start on 30kg and go up in 5 Neo

12-28-2004, 04:21 PM	#19
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,316	I saw this kid doing them once...realy badly.... (bench squats) He would drop down ontothe bench...the bar would flex from the torque..and he would go back up..a few of us looked at each other..with the WTF??? look on our faces..one guy nwalked over and tried to help the kid...he was snotty..and said: I know what I am doing.. fuq him..it's will be his chiro bill....
	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

12-28-2004, 10:34 PM	#20
KarlW My Little Man Join Date: Jul 2002 Location: Sydney Oz Posts: 1,030	I always go all the way down, anything wrong with that? I find that feels more comfortable than anything else. Stopping half way seems to me anyway to put pressure on the lumbar. On a side note, when you go all the way down I believe you have 2 options: 1. Allow your hams to make contact with your calves at which point the quads are momentarily relieved of the tension they are under on the way down. 2. Don't go quite that far down so that the quads keep the tension by supporting the load. Does option 1 sound bad (perhaps for the knees) and that option 2 would be a better way to do the exercise?
	What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

12-29-2004, 12:52 AM	#21
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	I have heard that going down all the way causes rounding of the lower back.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

12-29-2004, 11:04 AM	#22
Tha Don Registered User Join Date: Aug 2003 Location: Nottingham, England Posts: 3,826 Photos: 33	i hear both, on here a lot of you say to squat to the floor, but this gym instructor i know says to not even go parallel, not just because its bad for the knees but also because it is not all that beneficial, its the top of the motion which is most important and going lower is just a bit of a wasted effort, i can also bust out a lot more reps if i don't go as low and seem to be able to come closer to my limits without a spotter (however if i had a good spot this prob. wouldn't matter) i still like to go slightly lower though, i feel ROM is pretty important in all lifts.. however i know a lot of lifters don't use a full ROM in compound movements, something which i'm still yet to fully learn about told to always use a full ROM then seeing ronnie coleman push out only partial reps on the majority of his big lifts has me kinda confused about it all right now peace

12-29-2004, 11:32 AM	#26
min0 lee I See© Elite Member Join Date: Oct 2004 Location: The Bronx, NYC Posts: 32,768 Blog Entries: 3 Photos: 542	Sometimes trying to get a full range of motion is not easy as it used to be. I used to be able to reach around my back and wash it with a rag, but ever since I started getting bigger I can no longer reach my back. Now I can't get a full ROM while showering.