Half Squats for Athletic Development

I’ve always jumped on the ATG squats bandwagon, and they are still my favorite type of squat. But after seeing this very powerful half squat (http://www.team75plus.com/17108), I’m considering trying them out. What’s your opinion about half squats, do they have a place in an athlete’s program?

No comment, since I’m not really an athlete, but I just had to say: HOLY CRAP. That was explosive. Dude came up off his heels with 881 on his back, he was pushing so hard.

In athletic movements, rarely do you go to an ATG position. You don’t jump or run ATG. Knee and hip angles in athletic movements simulate half squats more, so doing heavy half squats and overloading the ROM you use for athletic movements is a great idea.

Not that you shouldn’t ever use them, because I think you should, but I’ve seen a ton of guys who can half squat serious weight, but they can’t run fast or jump high. Just food for thought.

Explosive box squats like in the video can be very beneficial. I’m sure that lifter also does atg squats though. Don’t limit yourself by just training one way.

that was pretty crazy speed with that amount of weight, he throws the discus VERY far also never heard of this guy he is probably new hopefully do well at olympics.

Definitely wouldn’t replace ATG squats with half-squats. You’re not hitting any glutes or hamstrings with these, it’s all quads, which are really not huge in jumping ability anyway. What are you training goals?

[quote]heardy10 wrote:
…it’s all quads, which are really not huge in jumping ability anyway.[/quote]

I disagree completely with this statement.

To the OP, ATG squats, parallel squats, and half squats all have their place in the yearly plan for the power-seeking athlete. What will make you dangerous is understanding their logical programming and placement in the training calendar.

Half sqauts much like lockout training for the bench have their place for sure. You don’t see nearly the kind of focus and attention paid to the top half of the squat as you do the top half of the bench.
A lot of that has to do with the gear PLers wear.
Since the OP asked about athletic performance I would have to say sure there is absolutely a carry over with half squats.

[quote]saps wrote:
Half sqauts much like lockout training for the bench have their place for sure. You don’t see nearly the kind of focus and attention paid to the top half of the squat as you do the top half of the bench.
A lot of that has to do with the gear PLers wear.
Since the OP asked about athletic performance I would have to say sure there is absolutely a carry over with half squats.[/quote]

Tons of attention is payed to the top half of the squat… Bands and chains.

Sure bands and chains are used with the bench too. Whereas the half squat is more like a 3 board press. I know personally I’ve done dozens of sets of 3 board in the past 6 months, absolutely zero half squats per se though.

My track coaches made us do them for a while. I find they can be beneficial, but they kill my knees. So I dont do them anymore. If you knees can take it then go for it - but its not certainly no replacement for ATG

Well, the main reason I like them is because they overload the main explosive phase of the squat. Maybe half squats with bands as an alternative?

What kind of athlete are you?

[quote]Affliction wrote:
What kind of athlete are you?[/quote]

a doubter between american football, basketball and shotput. I train for mainly the vertical jump and a big squat. My vertical is not that bad, my squat is horrible.

I think it’s a good point made by getfast24 that half squats can (not necessarily, but can) place additional stress on the knees.

I think they’re valuable to use every couple of months or so depending on your sport and weaknesses, but I think it’s generally a good idea to use as low a squat as you can safely perform to get maximum muscle and nervous system stimulation with minimal weight on your back. You’ll probably feel better in the long run.

Here’s a hint: full squats in GPP, parallel squats as the competitive period nears, half squats in late-SPP or for peaking.

There is more than one way to skin a cat, as we all know. But, again, the most important part of this whole thing is understanding how all the pieces fit together and organizing your training logically and progressively. There comes a point in an athlete’s development where block periodization becomes far more effective than the alternatives.

[quote]saps wrote:
Sure bands and chains are used with the bench too. Whereas the half squat is more like a 3 board press. I know personally I’ve done dozens of sets of 3 board in the past 6 months, absolutely zero half squats per se though.[/quote]

Almost no one sticks in the 1/4th squat positon. However, allot of people stick at lockout on bench.

I could see if people got stuck in the top of the squat how they might do high box squats like that… But those people are few and far inbetween.

Do everything.

IMO, ass to the floor with a pause

minimise weight used, maximise glute recruitment and bang for your bucks

New here. I think the half squat should be a very small part of a soccer players(other athletes also) training regimen if at all. First, with the exception of the squat,bench,deadlift in powerlifting and the snatch, clean & jerk in Olympic Weightlifting no resistance training exercise is sport specific. All weight training really is, is G.P.P. or general physical preparation for sport.

It prepares the athlete for their particular endeavor. Second, one has to weigh the risks and benefits when incoporating the half squat. Is the compressive stress on the spine due to substantially increased loading worth the potential benefits…if there are any benefits at all?

Is having a bigger half squat going to increase rate of force production, ability to decelerate,accelerate and change direction? All which are important components among others in complete athletic development.