Hello
I’m 6’3-6’4 and its very hard for me to do ATG squat. but some i heard it really hits the p-chain very good.and ofcourse involves more range of motion.
can i do parallel squats? and then after that do some
Bulgarian Split Squat to hit the glutes, hips, VMO and it is a unilateral movement, it helps to correct muscular imbalances.
is that okay to do and would i get the same benefits as doing ATG squat???
So they are hard, why not make that the reason why you do them?
Best exercise? The ones you aren’t doing. The best rep scheme? the one you aren’t using.
Diminishing returns. You haven’t used up the rate of increase in results from ATG squats yet? Do so
Why is it hard? Poor flexibility? Poor strength down low? Either way it needs to be addressed. I’m 6’4" and I can squat down deep. Why don’t you do them all, for instance parallel squats on Monday and full squats and bulgarian squats on Thursday? Throw in some hip extension exercises like a good morning or deadlift variation and you’re good to go.
im 6ft8 and i still try and get as low as possible and that is well below parallel! I cant do as much weight but its worth it in the end. You wouldnt do partial reps on the bench press would you?
[quote]Topathlete wrote:
Hello
I’m 6’3-6’4 and its very hard for me to do ATG squat. but some i heard it really hits the p-chain very good.and ofcourse involves more range of motion.
can i do parallel squats? and then after that do some
Bulgarian Split Squat to hit the glutes, hips, VMO and it is a unilateral movement, it helps to correct muscular imbalances.
is that okay to do and would i get the same benefits as doing ATG squat???[/quote]
Can you do ATG with just the bar?
If yes, then your post chain is weak compared to quads. Go lighter and work up from there.
If no, then you aren’t flexible enough. Widen your stance a bit and go as low as you can while working on flexibility.
I am 6’4, and the flexibility can definately be improved. One thing that helps is the weight on the bar, it kind of “pushes” you down if you allow it. Simply concentrate for a month or so on getting low with weight on your back, its not all that difficult.
I’m 6’5", and I squat well below parallel, although true ATG is hard with any significant weight. A couple tips: work on flexibility in hip flexors, hammies and calves. I stretch hams and calves on non training days, and hips just before I squat. I also find that front squats give a different stimulus to my legs, and allow me to go lower than back squats.
I have also made it a policy to squat in a cage with pins, trying to lower the pins over time. This also keeps you from blowing your back if you miss a lift. Just drop the bar off your back (or front, as the case may be).
[quote]Topathlete wrote:
Hello
I’m 6’3-6’4 and its very hard for me to do ATG squat. but some i heard it really hits the p-chain very good.and ofcourse involves more range of motion.
can i do parallel squats? and then after that do some
Bulgarian Split Squat to hit the glutes, hips, VMO and it is a unilateral movement, it helps to correct muscular imbalances.
is that okay to do and would i get the same benefits as doing ATG squat???[/quote]
You can not work out if you feel like it, but that doesn’t mean it’s the right thing to do.
There’s no reason you can’t squat ATG at your height. I’m 6’4" and when I got to college I could barely take 95 pounds ATG- dominant quads and no dynamic flexibility. Less than two years later I can do 315 ATG. Still not great but getting there. If you just focus on your form, you’ll be surprised at how quickly it improves. If you let your ego get in the way, gains will be slower.
Front squats and overhead squats really helped me be able to get lower. I honestly never really did any static stretching, just a lot of oly back, front and overhead squats, along with posterior chain work like GHR’s, RDL’s and good mornings.
I second jtrinsey’s suggestion of overhead squats also. They really force you to stabilize your back. Even though I use less weight on them than back or front squats, the carryover is great, in terms of flexibility and staying tight on back squats.
[quote]Topathlete wrote:
Hello
I’m 6’3-6’4 and its very hard for me to do ATG squat. but some i heard it really hits the p-chain very good.and ofcourse involves more range of motion.
can i do parallel squats? and then after that do some
Bulgarian Split Squat to hit the glutes, hips, VMO and it is a unilateral movement, it helps to correct muscular imbalances.
is that okay to do and would i get the same benefits as doing ATG squat???[/quote]
It maybe more of an issue of torso vs leg length rather that your height.
Take a look at these articles:
Overcoming Lousy Leverages, Part I
http://www.T-Nation.com/readTopic.do?id=739197
10 Tips for Flawless Squattin’
http://www.T-Nation.com/readTopic.do?id=459389
Quoting CT
"1. Dolicomorph (relatively long limbed individuals)
Shoulder width: 23% or less of height
Leg length: 55% or more of height
Arm length: 45% of height
Shoulder width: 25% or more of height
Leg length: 50-53% or more of height
Arm length: 40-43% of height
Shoulder width: 24-25% of height
Leg length: 53-55% or more of height
Arm length: 43-45% of height
Note that in this classification (Tkachenko, 1979) mesomorph is not the same as the “mesomorph” type we normally use; it refers to body structure not muscularity"
I personally struggled alot until I realized my leg length was 65% of my height. Hope this helps.
I am also 6’4" and I can go ATG (or close to it – my thighs touch my calves) on squats.
One thing you might try is experimenting with different foot positions and a light weight. I find it’s easier to get down there with a wide stance and my toes pointed out a bit. This probably is due to my personal flexibility issues, yours might be different.
Don’t forget to arch your back HARD, puff your chest up BIG and squat with a spot or in a safety cage.
[quote]Eleni wrote:
I personally struggled alot until I realized my leg length was 65% of my height. Hope this helps.
[/quote]
Not trying to be a smartass, but how did realizing you have long legs help or make your training any different?
Lighten the load. Most people (including me) cannot handle as heavy a load on OL-style ATG squats compared to wide stance parallel squats. Also, it takes time to develop the flexibility to go ATG. In my opinion, it is worth it, though. Since switching over to the OL style squats, I find (i) hip flexibility has greatly improved, (ii) knees feel better/hurt less; (iii) I can squat more often.
Also, OL shoes help with the hip flexibility and sinking all the way down.
I’m another tall guy…
One thing that helped my flexibiliy was doing light overhead squats for reps. I still do these for warmups before squatting. When doing ATG, try moving your feet to about shoulder width or a little more, and point the toes out a little. Start with light weight and work your way up.
[quote]scottyz wrote:
Lighten the load. Most people (including me) cannot handle as heavy a load on OL-style ATG squats compared to wide stance parallel squats. Also, it takes time to develop the flexibility to go ATG. In my opinion, it is worth it, though. Since switching over to the OL style squats, I find (i) hip flexibility has greatly improved, (ii) knees feel better/hurt less; (iii) I can squat more often.
Also, OL shoes help with the hip flexibility and sinking all the way down.
[/quote]
I agree, OLY shoes can help, or at least try sticking a 2.5 or 5 lbs plate under each heel.
ATG also works the hams and glutes a lot more.
[quote]jtrinsey wrote:
Eleni wrote:
I personally struggled alot until I realized my leg length was 65% of my height. Hope this helps.
Not trying to be a smartass, but how did realizing you have long legs help or make your training any different?[/quote]
The articles he posted explains the physics involved with various lifts in conjunction with limb length, torso length, etc. It gives solutions to problems some people face that are not “put together” like the average person.
Thank you guys very, much well i have been doing ATG squat for a while and i weight at 180 and started squating from 90 pounds now i’m at 195lb but i can parallel squat 275.
so i dont have problem with the ego but i noticed as the weights get heavier my upperbodycoming up from the hole falls forward and my knees come in together. so i thought i should stop and find out wats going on before i injure myself.
Thank you guys very, much well i have been doing ATG squat for a while and i weight at 180 and started squating from 90 pounds now i’m at 195lb but i can parallel squat 275.
so i dont have problem with the ego but i noticed as the weights get heavier my upperbodycoming up from the hole falls forward and my knees come in together. so i thought i should stop and find out wats going on before i injure myself.
If you’re falling forward, some of that is flexibility, but some may also be core strength. Start working in some Good mornings. Start with light weight and move up to moderate to heavy weight with low reps.
As far as the knees go, do some searching on this site, that problem has been adressed. However sometimes its a “compensation” move that people use. Really concentrate on forcing your knees out as you come up.
By the way, for all that believe this site has gone to hell, I submit - this thread. Good advice, good exchange of ideas.