ATG Squats

DontStop · 01-06-2008, 06:18 PM

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

**P-funk** · 01-06-2008, 06:32 PM

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.

DontStop · 01-06-2008, 06:41 PM

Thanks funk!
I'll work on form tommorrow!

Stewart20 · 01-06-2008, 07:19 PM

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?

**P-funk** · 01-06-2008, 07:27 PM

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

Witchblade · 01-06-2008, 07:43 PM

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.

DontStop · 01-06-2008, 07:45 PM

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

**P-funk** · 01-06-2008, 07:50 PM

get 3 views....side, back and front.

DontStop · 01-06-2008, 07:53 PM

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

Witchblade · 01-06-2008, 08:06 PM

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).

DontStop · 01-06-2008, 08:12 PM

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

AKIRA · 01-06-2008, 09:32 PM

How fucking cold is it in that gym?

DontStop · 01-06-2008, 09:33 PM

pretty chilly
it's nice when doing cardio

danzik17 · 01-06-2008, 10:54 PM

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.

DontStop · 01-06-2008, 10:59 PM

i like to look from the side to see if I'm parallel

Doublebase · 01-07-2008, 11:49 AM

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

soxmuscle · 01-07-2008, 12:07 PM

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.

soxmuscle · 01-07-2008, 12:10 PM

Quote:

Originally Posted by AKIRA

How fucking cold is it in that gym?

So you're saying you don't workout in a full on sweat suit?

ALBOB · 01-07-2008, 02:54 PM

Quote:

Originally Posted by DontStop

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.

Doublebase · 01-07-2008, 03:08 PM

Quote:

Originally Posted by ALBOB

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.

DOMS · 01-07-2008, 04:00 PM

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

AKIRA · 01-07-2008, 05:35 PM

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.

Burner02 · 01-08-2008, 08:31 AM

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?

DontStop · 01-08-2008, 11:46 AM

Good Suggestion, Im doing ATG's tommorrow, I'll be sure to give it a try!

**CowPimp** · 01-10-2008, 10:25 AM

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.

ALBOB · 01-10-2008, 11:18 AM

Quote:

Originally Posted by CowPimp

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.

**P-funk** · 01-10-2008, 09:03 PM

Quote:

Originally Posted by CowPimp

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.

**CowPimp** · 01-11-2008, 12:37 AM

Quote:

Originally Posted by ALBOB

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.

01-06-2008, 06:18 PM	#1
DontStop pappy Join Date: Aug 2005 Location: Edmonton Posts: 2,592 Blog Entries: 1 Photos: 33	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.

01-06-2008, 06:32 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	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.
	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

01-06-2008, 06:41 PM	#3
DontStop pappy Join Date: Aug 2005 Location: Edmonton Posts: 2,592 Blog Entries: 1 Photos: 33	Thanks funk! I'll work on form tommorrow!
	You know, the Nazis had pieces of flair that they made the Jews wear.

01-06-2008, 07:19 PM	#4
Stewart20 My little pain in the ass Join Date: Sep 2005 Location: in my home gym Posts: 2,931 Photos: 2	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?
	http://futuretrainer.blogspot.com/ --My new blog!!

01-06-2008, 07:27 PM	#5
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	yea. the closer your stance, the more mobile your ankles will have to be to get into the bottom position.
	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

01-06-2008, 07:43 PM	#6
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,426 Photos: 2	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.
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01-06-2008, 07:45 PM	#7
DontStop pappy Join Date: Aug 2005 Location: Edmonton Posts: 2,592 Blog Entries: 1 Photos: 33	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.

01-06-2008, 07:50 PM	#8
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	get 3 views....side, back and front.
	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

01-06-2008, 07:53 PM	#9
DontStop pappy Join Date: Aug 2005 Location: Edmonton Posts: 2,592 Blog Entries: 1 Photos: 33	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.

01-06-2008, 08:06 PM	#10
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,426 Photos: 2	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).
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

01-06-2008, 08:12 PM	#11
DontStop pappy Join Date: Aug 2005 Location: Edmonton Posts: 2,592 Blog Entries: 1 Photos: 33	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.

01-06-2008, 09:32 PM	#12
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,907 Photos: 3	How fucking cold is it in that gym?
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01-06-2008, 09:33 PM	#13
DontStop pappy Join Date: Aug 2005 Location: Edmonton Posts: 2,592 Blog Entries: 1 Photos: 33	pretty chilly it's nice when doing cardio
	You know, the Nazis had pieces of flair that they made the Jews wear.

01-06-2008, 10:54 PM	#14
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 2,101 Blog Entries: 5	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.
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01-06-2008, 10:59 PM	#15
DontStop pappy Join Date: Aug 2005 Location: Edmonton Posts: 2,592 Blog Entries: 1 Photos: 33	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.

01-07-2008, 11:49 AM	#16
Doublebase Lightweight, Ya Buddy! Elite Member Join Date: Mar 2005 Location: Philly Posts: 6,620	I look up. My legs are always sore for a few days after I do some heavy deep squats.

01-07-2008, 12:07 PM	#17
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,483 Photos: 10	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.
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01-07-2008, 04:00 PM	#21
DOMS Metrosexual Elite Member Join Date: Jul 2004 Location: In a van, down by the river... Posts: 21,711 Photos: 6	Or, if you'd like the help, put a board under your heels.
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01-07-2008, 05:35 PM	#22
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,907 Photos: 3	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' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

01-08-2008, 08:31 AM	#23
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,318	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?
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01-08-2008, 11:46 AM	#24
DontStop pappy Join Date: Aug 2005 Location: Edmonton Posts: 2,592 Blog Entries: 1 Photos: 33	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.

01-10-2008, 10:25 AM	#25
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	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.
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