This topic has been argued in here many times over but never in its own topic so I figured I would get it going.
Just how low should you go when squatting?
above parallel?
parallel?
or ass to the grass?
I personally say ass to the grass is my choice.
Try to keep the flames to a minimum in here!!
I’m a parallel or lower type guy.
If I’m going for a serious ME squat then I’ll drop one or two inches below parallel. If I’m doing a lighter weight then it’s ass to grass.
STU
depends
Do you do any other lifts with only a partial range of motion?
I hope the answer is no…
Good article here -
I’m with Goldberg: depends.
Yes Neil the answer is NO!
I just want to hear what other people do and why.Thats why I posted here. I will read the article anyways.
I like to think of squat day as a Limbo contest against myself.
The loser has to take his pants off and run across the gym buck naked.
I’m not liked very much at my gym. I dunno why.
As low as possible maintaining lumbar curve.
454ss,
The reason I asked was if you don’t do any other lifts with only a partial ROM, then why would you with squats?
When I squat, I place a dollar bill below me. I then squat down (with the weight) and pick the bill up between my ass cheeks. This gives me a good “clenching” effect. I then loosen my glutes so that my partner can take the bill out and set it back down on the ground in “my spot”. I then repeat this wonderful exercise. Nothing builds up the glutes, hams and quads quite like this.
In all seriousness, Goldberg was right - it depends on your goal for squatting that day in the first place.
good answer Goldberg
If squatting ass-to-grass causes your knees to push well beyond the tips of your toes, don’t do it.
DI
I’ve heard both opinions–go below parallel, don’t go below parallel. While I understand the case for below parallel, I don’t know the other side’s rationale. Can anyone explain?
LS
Neil please dont get started. I dont think you understand. What I mean.I am not asking what I should do. I am asking what other people do and why. I think Lisa Has a good question. Any responses?
I do partial range of motion in several different lifts, does that make me a bad person? It gets me used to handling heavier weights ,improves lockouts etc.
Its only when you think you are doing full squats and you are barely moving thats it probably a bad thing.
About 6 months ago, I switched from parallel to rock bottom. I don’t think I’ve gained a whole lot because of this but I’m only 5’7 and have short legs so the difference between parallel and rock bottom isn’t that much for me. I do think that my power coming out of the whole got better but I don’t think I’ve gained any muscle. My poundages are pretty much the same after as they were before. At the same time I started going rock bottom I also dropped the belt. So in actually I probably did gain a little strength.
Lisa:
There’s three forms of thought on the “how low you go” in the squat:
Powerlifters. Generally need to get their hips below the knees in competition. Ass to the grass is considered a waste of time and effort.
Olympic lifting: You want ass to the grass. You gotta get as low as possible to be able to catch the weight; especially the “big” weight.
Bodybuilding: this can go slightly above, below parallel or ass to grass. You don’t want to go right to parallel; that’s where it’s bad for the knees. By dropping ass to grass; you’re recruiting more of the hips/hams/glutes.
Ass/grass, but I’ve never had a problem getting down there. I’ve always stuck to pretty moderate weights though, because heavier weights end up making my shoulder either numb or painful.
Thanks, Patricia–that’s helpful.
Those who say don’t go below parallel ever–is that explained as a knee thing? Do they believe it puts too much pressure on the knees? I do see why you wouldn’t want to stop at parallel–it seems that’s when the knees are most vulnerable. But why not go below?
(Personally, I aim for below parallel, but I’m still working on my flexibility).
LS