Help doing ATG squats

I have never gone below parallel before and am having trouble reaching the depth required to do this successfully. So far, I have been simply working with the bar and my hip gets really tight trying to get that low. Any suggestions? Thanks.

Uncle Lewis said:

I have never gone below parallel before and am having trouble reaching the depth required to do this successfully. So far, I have been simply working with the bar and my hip gets really tight trying to get that low. Any suggestions? Thanks.

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I would seriously consider buying the book "Starting Strength". This book dedicates no fewer than 50 pages to explaining all the mechanics behind the proper squat. I had no idea one could fill 50 pages with info about the squat, but they did, and it's all gold. After going through it, you will understand, and going deep will be a lot easier, flexibility issues aside.

A good stance would probably be a good place to start. Heels shoulder width, and feet pointing outwards about 30 degrees. The knee should travel in the same plane as your foot, and the knee should end up slightly past your toes.

beerdrinker said:

I would seriously consider buying the book "Starting Strength". This book dedicates no fewer than 50 pages to explaining all the mechanics behind the proper squat. I had no idea one could fill 50 pages with info about the squat, but they did, and it's all gold. After going through it, you will understand, and going deep will be a lot easier, flexibility issues aside.

A good stance would probably be a good place to start. Heels shoulder width, and feet pointing outwards about 30 degrees. The knee should travel in the same plane as your foot, and the knee should end up slightly past your toes.

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Thanks for the suggestion. I will order the book from Amazon tonight.

Regarding the stance. I have long legs for my 5'9" frame and have begun to widen my stance to try to get below parallel. It was when I did this, that I felt a tightness/strain in my hip. While I am waiting for the book, does this sound like a good thing to do?

beerdrinker said:

I would seriously consider buying the book "Starting Strength". This book dedicates no fewer than 50 pages to explaining all the mechanics behind the proper squat. I had no idea one could fill 50 pages with info about the squat, but they did, and it's all gold. After going through it, you will understand, and going deep will be a lot easier, flexibility issues aside.

A good stance would probably be a good place to start. Heels shoulder width, and feet pointing outwards about 30 degrees. The knee should travel in the same plane as your foot, and the knee should end up slightly past your toes.

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Yes I agree good book. 52pgs to be exact ..

your legs or knees should be wide enough so your belly will not hit your thigh.

try getting in the position with no weight flat footed. hold onto a bar or something for balance as you lower yourself and then let go of the bar and try standing up. It takes some playing with if you are not use to it. and u will be tight in the beginning.

I myself had to play with it for a while to get it. stand next to a mirror and check your back also.

Extra_Strong said:

Yes I agree good book. 52pgs to be exact ..

your legs or knees should be wide enough so your belly will not hit your thigh.

try getting in the position with no weight flat footed. hold onto a bar or something for balance as you lower yourself and then let go of the bar and try standing up. It takes some playing with if you are not use to it. and u will be tight in the beginning.

I myself had to play with it for a while to get it. stand next to a mirror and check your back also.

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Thank you. I will try this next session.

don't waste your time until your ankle and hip mobility is good!!!!!
trust me on this, it's like trying to make a square peg go into a round hole if it isn't and will make things worse if your try loading things!

my standard cut and paste reply
read these articles (some with vids) and watch these vids

http://www.t-nation.com/readTopic.do?id=1127149
http://www.t-nation.com/findArticle.do?article=04-053-training
http://www.t-nation.com/findArticle.do?article=04-057-training

http://www.t-nation.com/readTopic.do?id=1406720
Lesson #12: If you understand "dead spots," you can make any athlete better really quickly - section

and the Neanderthal no more series here
http://www.ericcressey.com/articles.html

mobility drills in action by a hot chick in pony tails
And now you've seen 90% of Magnificent Mobility, albeit with a hotter demonstrator...
http://orgs.jmu.edu/strength/Videos/Ally_Videos/dynamic_warmup_AB.htm

ankle mobility vid by bill hartman
http://www.youtube.com/watch?v=vxr9-IB0Rr4

coolcolj said:

don't waste your time until your ankle and hip mobility is good!!!!!
trust me on this, it's like trying to make a square peg go into a round hole if it isn't and will make things worse if your try loading things!

my standard cut and paste reply
read these articles (some with vids) and watch these vids

http://www.t-nation.com/readTopic.do?id=1127149
http://www.t-nation.com/findArticle.do?article=04-053-training
http://www.t-nation.com/findArticle.do?article=04-057-training

http://www.t-nation.com/readTopic.do?id=1406720
Lesson #12: If you understand "dead spots," you can make any athlete better really quickly - section

and the Neanderthal no more series here
http://www.ericcressey.com/articles.html

mobility drills in action by a hot chick in pony tails
And now you've seen 90% of Magnificent Mobility, albeit with a hotter demonstrator...
http://orgs.jmu.edu/strength/Videos/Ally_Videos/dynamic_warmup_AB.htm

ankle mobility vid by bill hartman
http://www.youtube.com/watch?v=vxr9-IB0Rr4

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WOW, thanks for the links! When you say "don't waste my time until the mobility is good", I was thinking of starting the 3x5 soon. Should I wait until I get these areas limber or start it and add squats in once I get this stuff figured out?

I would starts quatting and get a feel for em, but keep em light that's all

in the mean time, get on the mobility work, get things firing nicely etc. It won't take long if your doing them frequently. Plus use this time to strengthen your abs and back, ahmmies etc, they will allow you to squat better as well.
I recommend narrow stance high bar good mornings with a pause to get the flexibility in the hammies and teach you how to stay tight at bottom of the squat

here is what I tend to do at the start of each workout as a dynamic/mobility warmup and whenever - it works well


1) cross band walks with green jumpstretch band http://www.t-nation.com/findArticle.do?article=06-101-training
2) sit in the boottom of a narrow stance fullsquat and force the heels towards the ground, hold for at least 30secs
3) forward and back, hip swings
4) side to side hip swings
5) prone scorpion
6) braced scorpion under
7) high glute dynamic stretch
8) single leg SLDL mobility walks
9) over and under hurdle drills
10) glute bridge

these willl eventually give you the ROM required and get your glutes/hips firing properly, gotta stick with it though.

do this stretch after each time you squat, until you can easily touch your heel to your butt and with your back fully arched / chest high
http://www.t-nation.com/readTopic.d...05E457B919A1.hydra?id=459539&pageNo=-1#bottom

then fullsquats will be cake

coolcolj said:

I would starts quatting and get a feel for em, but keep em light that's all

in the mean time, get on the mobility work, get things firing nicely etc. It won't take long if your doing them frequently. Plus use this time to strengthen your abs and back, ahmmies etc, they will allow you to squat better as well.
I recommend narrow stance high bar good mornings with a pause to get the flexibility in the hammies and teach you how to stay tight at bottom of the squat

Click to expand...

I know it is not Kosher to mess with the 3x5 program...but to get my hammies stronger, whether it be through GM or other means, would you or anyone else suggest adding this supportive work early on until I get my squat form down?