1/4 squats. Why do people do it?

[bruce9241]

I keep noticing people do 1/4 squats. At first glance one would say they're trying to show off how much weight they can squat. This sounds reasonable, but I've noticed a few things lately.

Today I saw a middle aged gentleman quarter squating. He wasn't showing off or anything because he was in the leg area by himself(I was the only other person there) and he only had on 1plate (135lbs). He did these 1/4 squats that were so shallow he barely even moved.

Does quarter squatting actually have any type of muscular benefits? Does it even work anything? I'm sure this man wasn't trying to show off. Could most people who 1/4 squat actually not know how to squat properly?

This is a serious question, not one to make fun of 1/4 squatters. Just wondering because I see it so much. A lot of the times it's some young kids trying to show off, but sometimes I see older people genuinely trying to get a good workout from it.

 

[fortunatesun]

Progressive Movement Training -

Dates back to ancient Greece but the modern day practitioner who made it famous was Paul Anderson who was said to have a 1,200 lb. squat to his credit.

He started with the pins set at 4" below lockout and gradually work down in 3" increments.

The Tight Tan Slacks of Dezso Ban: Squat Training - Paul Anderson

Older people may do it to strengthen their joints. I think it's also useful for soccer and tennis players who want to increase acceleration w/o having to lift major weights which may conflict with other training.

 

[JL_204]

They may just be scared to hurt their knees or something. Or they may just not know what they're doing.

Why dont you ask him next time???

 

[bruce9241]

on a side note: I saw this old man today do the deepest squat I've ever seen. He was real skinny and super flexible. His ass was literally touching the floor. He only had on 25's on the bar, but it was impressive.

 

[SaiBoT]

Progressive Movement Training -

Dates back to ancient Greece but the modern day practitioner who made it famous was Paul Anderson who was said to have a 1,200 lb. squat to his credit.

He started with the pins set at 4" below lockout and gradually work down in 3" increments.

The Tight Tan Slacks of Dezso Ban: Squat Training - Paul Anderson

Older people may do it to strengthen their joints. I think it's also useful for soccer and tennis players who want to increase acceleration w/o having to lift major weights which may conflict with other training.

Though I don't post it in my log, I do this alot of times with heaviest weight possible and the only reason i do it it's because i want to my body and cns get used to take on heavy weights so when I'm doing full olympic squats I don't lose my groove and actually be abe to lift more. It's something that always made sense to me. It's like bench lockouts and rack pulls.

 

[artificialaspirations]

ignorance and ego at my gym.

 

[hoedawg]

im 29 and i do a half motion on my squats..and at that i do them on a smith machine

a have a few reasons for it..

my back..and it huyrts my knee to go too low

i run alot and squating too much or doing a full squat leaves my legs too sore

alot of it mostly has to do with the type of training that i do

alot of people have different believes as to what works best

i think it comes down to the actual person and their goals along with their style of training

 

[timtim]

Progressive Movement Training -

Dates back to ancient Greece but the modern day practitioner who made it famous was Paul Anderson who was said to have a 1,200 lb. squat to his credit.

He started with the pins set at 4" below lockout and gradually work down in 3" increments.

The Tight Tan Slacks of Dezso Ban: Squat Training - Paul Anderson

Older people may do it to strengthen their joints. I think it's also useful for soccer and tennis players who want to increase acceleration w/o having to lift major weights which may conflict with other training.

i use these alot but like you said, i drop 3 inches every 2 weeks till im in the hole. training the strongest part of the movement all the way down to the weakest. gets my squat numbers up. its crazy when you do a 1/4 with close to 700 pounds. you actually feel any bodyfat you have shake because the rest of the body is tense from head to toe. great exercise. definately not for ego. if that was the case, rack pulls and rack lockouts are just for ego.

 

[captainahole]

Majority of the time I think it's two reasons.

One is people trying to show off how heavy they can lift and are kidding themselves.
second is some people actually don't realize they are not going deeper then they think.

I have given up on helping people correct form. To many take it as an insult instead of genuine help.

Sometimes I even cheat if my knees are sore but I can't not do my routine but I do feel guilty for it.

 

[timtim]

are you people calling ego talking about people set up in a power rack with the weight on the safety bars? i can 100% assure you this is not an ego exercise. on the other hand, if youre talking about people who are loading the bar, taking 2 steps, and squating 3 inches, then yes, i could see that as an ego move.

 

[captainahole]

are you people calling ego talking about people set up in a power rack with the weight on the safety bars? i can 100% assure you this is not an ego exercise. on the other hand, if youre talking about people who are loading the bar, taking 2 steps, and squating 3 inches, then yes, i could see that as an ego move.

I think people are talking about squatting 3 inches not progressive squatting technique to help get over humps

 

[timtim]

I think people are talking about squatting 3 inches not progressive squatting technique to help get over humps

ok. thanks for the clarification.

 

[JDid23]

a lot of people (myself included at first) are taught to squat to parallel. It is an old myth that squatting past parallel is bad for your knees and will cause you severe leg injuries in the future. I honestly think that is the primary reason why people don't go all the way down

 

[bruce9241]

a lot of people (myself included at first) are taught to squat to parallel. It is an old myth that squatting past parallel is bad for your knees and will cause you severe leg injuries in the future. I honestly think that is the primary reason why people don't go all the way down

I tried this. The weight actually feels heavier on my knees when I do 1/4 squats or only parallel squats. I feel the weight completely lifted from my knees when I go all the way down. Same with coming outta the hole. I feel the weight mostly on my hips and lower back. Sometimes if I don't get enough hip drive and have to push with my legs, I do feel the pain on my knees though.

 

[captainahole]

I tried this. The weight actually feels heavier on my knees when I do 1/4 squats or only parallel squats. I feel the weight completely lifted from my knees when I go all the way down. Same with coming outta the hole. I feel the weight mostly on my hips and lower back. Sometimes if I don't get enough hip drive and have to push with my legs, I do feel the pain on my knees though.

I just went to a squatting boot and man what a difference. Weight went up, reps went up and comfort in the squat is completely different. I real great investment. Completely change my point of balance.

 

[Will Goes Boing]

It's exactly the same for bench presses and dips..... people only go 1/4 range of motion because they're weak and their egos are too hyoOOGe.

They might genuinely think they're doing it right and just be ignorant. I really don't know and I really don't care. Only time it actually pissed me off was when this chubby kid was doing 1/4 squats in the smith machine next to the squat rack where I was squatting. And proceeded to have a, "i'm going to one up you in weights" imaginary contest with me.

 

[RottenWillow]

Though I don't post it in my log, I do this alot of times with heaviest weight possible and the only reason i do it it's because i want to my body and cns get used to take on heavy weights...

Excellent.

I agree that's a great way to accustom the CNS to heavy poundages. Back in late '03 I was hitting about 315 for a below parallel 1RM, and feel for sure I only got that number b/c once a month I'd been loading the bar well beyond my top work set to try out big weights.

 

[RottenWillow]

I tried this. The weight actually feels heavier on my knees when I do 1/4 squats or only parallel squats. I feel the weight completely lifted from my knees when I go all the way down.

Makes sense. Mechanically you're knees take a harder pounding by halting your descent at parallel and starting upward again.


Honestly, I think the partial squats are primarily b/c peeps can use more weight, and hey everybody likes to feel successful at things, so it pumps us up psychologically. Also, I think shitty form becomes way more of an issue below parallel and peeps feel it in their backs as a result, so they associate going deep with danger. I see so many people in the hole looking like their doing fricking good-mornings it's ridiculous.

 

[artificialaspirations]

are you people calling ego talking about people set up in a power rack with the weight on the safety bars? i can 100% assure you this is not an ego exercise. on the other hand, if youre talking about people who are loading the bar, taking 2 steps, and squating 3 inches, then yes, i could see that as an ego move.

yes. the people in my gym do that. your half reps with super heavy weights is legit. I could spot the people that matter using such a technique.

every one else doesn't realize a 1/4 squat is wrong because so few people go ATG and the trainers tell them its proper form.

ooorrr, we have the 400 lb 1/4 squater who would buckle under a full depth 315. I can 1/4 squat 400 and i'm scrawny. he moans and groans so everyone looks in admiration. I do full depth side-by-side in case people are comparing form so they can see the difference in ROM. granted much lighter weight 225-315.

Fuckin people don't realize the full squat is on a different level when it comes to strength.

These same people cant touch their chest on bench or rows or anything they does, but thinks they are the strongest peeps in the gym. lots of other patrons agree as the often get props.

I will try to get a vid so you guys can see this clown.

Full squats get respect. 1/4s are a fucking joke unless you are trying to get used to the heavier weight.

 

[artificialaspirations]

I've started walking out 405 as a sanity check. Not even close to ready yet, but next year....

 

[timtim]

yes. the people in my gym do that. your half reps with super heavy weights is legit. I could spot the people that matter using such a technique.

every one else doesn't realize a 1/4 squat is wrong because so few people go ATG and the trainers tell them its proper form.

ooorrr, we have the 400 lb 1/4 squater who would buckle under a full depth 315. I can 1/4 squat 400 and i'm scrawny. he moans and groans so everyone looks in admiration. I do full depth side-by-side in case people are comparing form so they can see the difference in ROM. granted much lighter weight 225-315.

Fuckin people don't realize the full squat is on a different level when it comes to strength.

These same people cant touch their chest on bench or rows or anything they does, but thinks they are the strongest peeps in the gym. lots of other patrons agree as the often get props.

I will try to get a vid so you guys can see this clown.

Full squats get respect. 1/4s are a fucking joke unless you are trying to get used to the heavier weight.

you wanna build squat strength, do this. starting from a dead stop in the hole is very hard. really builds your squat stability and gets you accustomed to how to contract your abs and groin to avoid injury, as well as where you may be weak in the posterior chain: if youre collapsing in, side to side, etc. when you get really heavy at the high 1/4 squat level, like a 4 inch lockout, you feel every musle in your body contracting.

 

[bblazer]

you wanna build squat strength, do this. starting from a dead stop in the hole is very hard. really builds your squat stability and gets you accustomed to how to contract your abs and groin to avoid injury, as well as where you may be weak in the posterior chain: if youre collapsing in, side to side, etc. when you get really heavy at the high 1/4 squat level, like a 4 inch lockout, you feel every musle in your body contracting.

Sort of the same concept with the box squat. Go down below parallel, sit on the box, lift your feet off the floor, and then stand back up.

That will teach hip drive and build muscle in a hurry.

B-

 

[timtim]

Sort of the same concept with the box squat. Go down below parallel, sit on the box, lift your feet off the floor, and then stand back up.

That will teach hip drive and build muscle in a hurry.

B-

i always had trouble transitioning off the box but definately the same concept.

 

[captainahole]

My wife trains with me and is quite strong as compared to the normal(she has a 250+ squat and just shy of a 315 dead both for reps) and I always rag on her for form which she has focuses on everytime we train legs. She always chuckles at the 1/4 squat guys. They do themselves a great service with their poor form.

 

[strictly poontang]

I would agree most are for show, and possibly, the vast majority don't know better. I use the leg press myself because of severe knee instability. Just feels alot less on my knees and still get a solid pump on the legs.
But I did get some advice from my orthopedic that suggested doing "1/4" leg extensions. Not sure if same concept, but she suggested that going only so far negative on the extension would isolate a certain portion of my quad to help with the knee. Maybe the same principle for squats for some. Don't know.
Saw the guy on the flat bench who was bs'ing on cell phone throughout workout and noticed he loaded 180 on the bar. Not a big guy at all and thought to myself, "no way is this guy going to bench this, at least not to his chest". Sure enough, a great 3-4" maximum bench. Gave the high five to his partner afterwards. Awesome.

 

[SaiBoT]

Excellent.

I agree that's a great way to accustom the CNS to heavy poundages. Back in late '03 I was hitting about 315 for a below parallel 1RM, and feel for sure I only got that number b/c once a month I'd been loading the bar well beyond my top work set to try out big weights.

Yeah that's a good strategy! I prefer doing sumo squats to a bench (close to 90 degrees) with a foam pillow working for triples, doubles and singles then straight afterward i will do the ATG close stance squats, it feels like I'm lifting a bunch of feathers @ first... these are kinda off an accumulation phase then when the sumo squats start feeling to heavy I'll just leave them and focus on the ATG squat throughout an intensification phase which will last until I can't progress any more...

 

[nooob]

I personally do 1/4 squats because it more closely mimics my sport. the starting position in the blocks

 

[BC_BOY]

One technique I use in my legouts uses 1/4 squats. I'll start off doing A2G squats and the last set once my legs are fatigued I'll use the same weight but do 1/4 squats

 

[bblazer]

One technique I use in my legouts uses 1/4 squats. I'll start off doing A2G squats and the last set once my legs are fatigued I'll use the same weight but do 1/4 squats

And in doing so, you are putting one of the largest shearing forces on your knee you can. Add to that, that you are doing it when you are fatigued and you are asking for a sever problem.

Stop doing it.

Whenever you feel the urge to do it again, read a chapter from a good tome on kinesthetics or exercise physiology.

You're welcome (I am responding to your knees thanking me).

B-

 

[burnthiscorpse]

I can definatley say that the people in my gym....if they do it...they are doing it to either show off after they finish their 1/4 rep benching or they simply have no idea wtf they are doing. That being said no one really squats at my gym anyways. That thing is a curl rack anyways isnt it???