ATG squat

[anthrax]

I'm going as deep as my flexibility asllows me to go (pretty much w/ my glutes on my calves)

But when it gets heavy (or for my last set/rep) I tend to pause - maybe 1-3 seconds - at the bottom

Is it that bad for the knees?

What about speed squat when you change direction like a spring?

 

[the koala]

when your form is correct the risk is minimal

'an exercise without a risk is highly suspect of having no benefit'

 

[JL_204]

when i go really heavy I try to keep the wieght constantly moving, if i dont Ill get stuck in the hole.

 

[bignate73]

as long as you arent relaxing at the bottom, you should be fine.

 

[blut wump]

I've recently found pain from relaxing at the bottom as it seem to stretch the knee joint. So long as I retain tension after settling in at the bottom, my knees are coping. It does seem to add stress to my lower back, though. Ho hum.

 

[Chambewy20]

ATG squatting is geared more towards olympic lifters because that is where they have to go, that far in the hole.

The easiest way to ensure you break or go below parallel is to squat off a box that is either at or below parallel. This breaks the whole eccentric / concentric chain. Also, if you have a problem with staying tight and missing squats in the hole, pause on the box for anywhere from three to five seconds.

The most important thing, if you follow sort of a westside template with a ME and a speed day, make sure you consistently set your box height on speed day below parallel, this is the day you concentrate on form, explosive strength and stamina and you will have the most oppurtunity to get down there. My experience is when taking a weight, you squat more like you do on speed day, practice makes perfect.