[quote]Mascherano wrote:
Its funny that this topic has come up because its something I’ve recently been discussing with some folks.
I just started O lifting and have recently switched up my back squats from low bar, parallel to Oly style. Anyways, the question came up as to whether I should squat ATG with heavy, low reps or do high reps, lower weight.
So one person, a certified coach, told me that unless i’m planning on competing I should treat the back squat as an accessory to the clean and jerk/snatch which means they should be a little lighter, more volume with emphasis on technique. And that when you go really heavy on a squat like that and that deep the rotational knee forces and low back flexion that occurs could be dangerous.
However, I emailed one of my Oly coaches and he said (I’m cut and pasting here - cuz i’m lazy):
As for going deep, it’s safer!!! The half squat puts the most rotational torque on the knee when the thighs are parallel to the floor. That’s when the hips are the greatest horizontal distance from the knee and the longest lever exists to the knee from the hip. And at this moment of greatest torque on the knee, you are required to stop the descent and change direction! It always amazes me that general body builders and power lifters think this is better on the knees that an oly squat.
With the full squat, you can rest in the bottom position and relieve the tension on the knees, and when you start back up you are at the sticking point…that is the hardest part of the lift. If you can start to ascend, you’re knees are safe as the hip flexors get recruited for the rest of the lift.
Now most folks can squat much more with a half squat than an Olympic squatÃ??Ã?¦ that’s because of the sticking point in the bottom position. In my opinion, more weight and greater knee torque for the half squat makes it more dangerous and it does not load the muscle during the full range of motion. Can’t see much benefit for that for anyone except the half squatters. They will get better at half squatting
And low back problems? We teach excessively to keep the back arched. Nothing better for the core than an arched back squatting with a heavy weight.
Anyways, I’m still not sure of what the consensus is on this - should i still go “heavy” on front and back squats? (i do 5x5 rep scheme)
What do y’all think?
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Two answers here. Go heavy on front and back squat… countless benefits from this. Not only in your O lifting but physique and health. 2. Not everybody is qualified to squat. Takes alot of mobility to squat PROPERLY. We have kind of gotten lax about what a squat is. Just because it’s deep doesnt make it a good squat. There are some great squatting examples from the Chinese at the arnold on youtube. But again proper mobility will allow the bar’s center of gravity, your center of mass and your base of support to all be in line. This greatly reduces the stress placed on the knees and lower back and actually does a great deal to strengthen and prevent injury in the knees and groin. It’s when you have lacking mobility and your hips go back and your shoulders come forward in a squat that your lower back takes a beating. And the shift posteriorly, that’s a word right?, of your hips puts alot of sheering force on your knees and can cause achondromalasia, mess up your cartiledge, and tendonitis. The best in the world squat in excess 8x and are relatively injury free when compared to powerlifters who may squat 1 a week and are amongst the most injury prone lifters. not knocking you guys, it’s just part of the game. When I predominantly O lifted, I would squat 4-6x and Clean just as many times a week with 3 out of 4 weeks heavy, greater than 80% of 1 RM. And thanks to mobility work, I had no symptoms of overuse or injury. So incredibly long post short, check your mobility, check your footwear and squat low and heavy as soon as you are able.
