Ass to floor squats

[the People's Champ]

After months of fooling myself, I had decided to finally try this exercise. at first, I did the motion with a light weight, and I had set the power rack bars to a lower setting so that when I was at a full squat, I could just let go of the bar and fall forward if I couldn't go back up. I managed to go up to 185lbs for 5 reps on my last set, I tried 10lbs more after that but I wasn't going all the way down. pulled my right hamstring muscle slightly, maybe because it was due to an unfamiliar exercise, but it isn't as bad as it seems. I must say though, these exercises are a sobering experience. some guy was doing smith squats next to me and was checking me out because I was fully bending my knees while he would bend his knees at 90 degs. well, I just wanted to post this, yet another squat experience with you guys

 

[the People's Champ]

one more thing, after ass to floor squats, I did front squats withthe clean grip, and I was able to go almost as low as my back squat, is this normal?

 

[Stryc-9]

"Ass to the Grass!!!"

It's the ONLY way to squat!!

 

[Captain_insano]

I know a few guys who have done those for years with heavy weight...to make a long story short their knees aren't holding up to well. on guy has had 3 surgeries. I break parallel and use a 4-2-2 tempo but never ass to floor.

be careful..

Insano

 

[the People's Champ]

I had to try them out to see what the fuss is all about. I don't think I will go heavy on that exercise, but just focus on the full range with a light weight. what is the 4-2-2 tempo?

 

[Stryc-9]

Actually - I guess I should mention that I don't go very heavy when I squat all the way down...precisely because of the strain on my knees....but lately I just prefer to get that full stretch and really squeeze the reps out...even if it means I have to take it easy on the poundage (which isn't necessarily optimal for gaining size....but....it's all about changing things up and shocking your muscles....)

 

[bignate73]

I know a few guys who have done those for years with heavy weight...to make a long story short their knees aren't holding up to well. on guy has had 3 surgeries. I break parallel and use a 4-2-2 tempo but never ass to floor.

be careful..

Insano

good call. 4-2-2 is more humbling IMO than ass to the floor. most people using ATF for squats dont have the flexibility or core stability to be doing it in the first place and can end up making things worse, but to each his own. im in it for the long run.

 

[needsize]

I remember when I first decided to give up the ego and go ass to the floor, I was squatting 3 plates (315) for reps, and dropped it down to 2 plates. By the time I made it back to 3 plates again my quads were 3 inches bigger.
As far as it being bad for the knees, I have bad knees, but since I warm up very thoroughly, and took my time getting back up to the heavy weight, they don't bother me when I squat, and I go pretty heavy, as heavy as 385lbs for 5's ass to the floor, I'm also about to start a cycle so they will be getting alot heavier.

 

[erickthegreat11]

I've tried ATF squats many times, but always went back to conventional, near parallel squats. The reason for this was that i couldn't keep my balance going up from the floor. What's your technique for this?

 

[Stryc-9]

I've tried ATF squats many times, but always went back to conventional, near parallel squats. The reason for this was that i couldn't keep my balance going up from the floor. What's your technique for this?

You really have to drop the weight you would normally use for parallel squats....and of course - you don't want to entirely replace parallels with ATF squats....I only suggest 'em as a change of pace sort of thing....

 

[XAX]

I use a wide stance myself. It helps keeping my balance and my knees from moving too much..

 

[Stanknogger]

I don't do ass to floor but I go pretty far below parallel, is that ok?

 

[needsize]

erick, try sitting the bar a little lower on your shoulders, changes the centre of gravity which helps you keep your balance at the bottom. If you do find yourself tipping, drive your hips forward and it will straighten you out.

 

[grishaxxl]

I've tended to avoid going below parallel bacuase 1) had a knee twist a few yrs ago and was concerned about that and 2) my Dad had to have knee surgery in his 50's because he squatted too heavy on ATF sqts when he was yoiunger and doing a lot of BB. Stretched something in his knees that, with age, lost elasticity and things were scraping each other in there.

For 1), I wrapped em for a while, did leg presses instead, but did not get the same growth form those (big surprise), so went back to sqts - what I found was that with very strict form, even without wraps, knees gave me no problems at all. As for 2), Dad and I are built quite differently (he has much longer legs) and so our body kinetics are completely different - my legs are better than his ever were, and - the knee incident apart - I feel much more comfortable with the exercise.

As for ATF's you're all right - take the weight down and the knee issue recedes - and those 3" that needsize picked up - wow - now I can't wait to get in there!

 

[Captain_insano]

I had to try them out to see what the fuss is all about. I don't think I will go heavy on that exercise, but just focus on the full range with a light weight. what is the 4-2-2 tempo?

I squat on the down motion for 4seconds...i pause for 2 seconds and then i come back up for 2 seconds...that is my tempo.

 

[Lord_Suston]

Did them last week could move for a day sore for 5 days, very pleased with the results. Gonna try them tomorrow, hoping I won't be that sore, I haven't done squats in over 6 months.

 

[FitnessFrk]

Using a 4-2-2 tempo kicks ass for ATF squats. Some people feel the need to constantly go heavy on squats which is not necessary for building size.

there is no risk of injury with going ATF if you have good static-passive flexibility.

 

[DaCypher]

I found a pretty interesting article on ExRx about safety issues and risks of injury while squatting. Here's the link if you haven't read it before.

When doing ATF squats, do your hams touch your calves? I find when I go that low it really stresses the knee awkwardly and somewhat dangerously (can cause dislocation as stated in the article).

 

[needsize]

When I squat I go as far down as my body will physically let me, hams touching calves, and it's never really bothered my knees. I find my secret is making sure I do a VERY thorough warm up first, here's my quad warm up:
5-10 minutes on tread mill
10 reps with the bar
6 reps with 135
5 reps with 225
2 reps with 275
2 reps with 315, then my working sets.
When I follow this type of warm up, I don't get any knee pain no matter how deep I go.

 

[bignate73]

hams touching calves is different than hams resting on calves which will seperate the knee and put stress on the ACL.

 

[the People's Champ]

I squat on the down motion for 4seconds...i pause for 2 seconds and then i come back up for 2 seconds...that is my tempo.

right on. thanks! I will try that next time.

 

[bignate73]

right on. thanks! I will try that next time.

get ready!

the time under tension for a set like that will drop your weight and your work capacity down, but the intensity is veryyy high.