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how far down is best?
- Thread starter Recruit
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victoria978
New member
Ass parallel to the floor. No further or you will pay with your knees.
MsBeverlyHills
New member
victoria978 said:
not true. you always want to break parallel- where the bottom of the hamstrings touch the calves.
"At parallel (where the thigh is parallel to the floor, higher than the depth of a full squat by about 30 degrees), the compressive forces on the patella (kneecap) are actually at their highest (Huberti & Hayes, Journal of Bone Joint Surgery, 1984: 715-724). Decelerating, stopping, and reversing direction at this angle can inspire significant knee pain in even healthy people, whereas full squats present no problem."
Guinness5.0
New member
I disagree. Depth is good for the knees. Going deep makes the hips the primary load-bearing structure wiht the knees being secondary. Also, going deep causes the hamstrings to act as stabilizers aginst the patellar tendon.victoria978 said:
However, if you're performing PL-style squats (which I doubt as you say you're bulking) parallel is fine as the ultra wide stance causes the hips to be the prime load bearers.
Here is a great link that goes in to more detail:
http://www.elitefitness.com/forum/showthread.php?t=332299
sidney61199
New member
I know deep is harder and builds more muscle but I've heard from many people (PT's and such) that the 100% correct way to do a squat is to go parallel to the floor. Say you were in a squat competion, would parallel count or do they want you to go down deep? Thanks for the info.
As deep as you can feel comfortable.
The wider the stance...the shallower I end up going.
The wider the stance...the shallower I end up going.
blut wump
New member
Most people in a competition would be performing a Power-Lifter squat. This is significantly different to an Olympic style squat. The wide stance, as Guinness mentioned, causes the hips and posterior chain to bear much more of the load than the anterior chain (for want of a better term).sidney61199 said:
It's been shown that going deep protects the knees so long as you don't make the mistake of relaxing when fully down. In a PowerLifter squat it's almost impossible for most people to get fully down and parallel is as far as is required. The two movements, PL squat and Oly squat, are not the same lift, though. They just each happen to be called squats.
silver_shadow
New member
PT's?!?!sidney61199 said:
anyway, in a comp, i believe you have to just break parallel. i'm not sure on this one since i've never competed though.
and i find it pretty astonishing that there are still loads of ppl who think that parallel is *good* for the knees and deep is bad. to all those people i'd just ask one question: ever seen olympic lifting? very often these guys will do an ass to the floor overhead (for snatch) and front (for clean) squat especially on the HEAVIER weights. how do you explain that?!
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sidney61199
New member
No ones really jumping my ass, but take it easy on me. I was just asking a question. I don't do squats alot (need to start) but when I have been doing them I've just been going parralel I don't know about my max but I can do 225lbs pretty easily (maybe not easily just for 8 reps). I'll have to start going deeper to give it a shot. My other question is will squats make my ass and hams get way bigger? I need my front (quads) to catch up to the back, what can I do? I've got 24" thighs but its mostly int he back, thanks for some advice.
s8nlilhlpr
Banned
victoria978 said:
BS, stopping at parallel hurts your knees MORE than going ass to grass. Don't pansy out like most people, do FULL DEEP olympic style squats.
Tweakle
New member
Unless it's a box squat, deeper is always better. Unless you're super inflexible or like me, prone to tearing up your hamstrings 
a good rule of thumb if you want to progress is if a PT tells you something, smile & thank him and be sure to do the exact opposite. The only exception to this rule is if he's teaching you the art of groping chicks without getting in trouble, you can learn much about touching jiggly tummies & grabbing wobbly asses from the masters of the game.
a good rule of thumb if you want to progress is if a PT tells you something, smile & thank him and be sure to do the exact opposite. The only exception to this rule is if he's teaching you the art of groping chicks without getting in trouble, you can learn much about touching jiggly tummies & grabbing wobbly asses from the masters of the game.
full squats are always the way to go. just make sure there is always control, a tight midsection and stable spine and hip structure. Dont bounce.
My personal preference is to squat below parallel and then come up only about 3/4 of the way before decending again. Keeps the load firmly on my legs and out of the joints.
I find my hips complex gets very tight and does not allow me to squat deep unless I am very diligent about my stretching program. Always warm up 10 min before squatting wih about 5 min of light stretching and cool off with 20 min intense stretching @ the end.
Got my quads to 30" this way..up 5 inches from 2 years ago
My personal preference is to squat below parallel and then come up only about 3/4 of the way before decending again. Keeps the load firmly on my legs and out of the joints.
I find my hips complex gets very tight and does not allow me to squat deep unless I am very diligent about my stretching program. Always warm up 10 min before squatting wih about 5 min of light stretching and cool off with 20 min intense stretching @ the end.
Got my quads to 30" this way..up 5 inches from 2 years ago
sidney61199
New member
I can see the "not going all the way up and locking out your legs thing" that makes alot of sense. Sorry if it has been anwered and I didn't see it but you mentioned your quad growth above but does a normal deep squat work your hams and glutes out much more than your quads or is it pretty even? I do front squats now and have stayed away from normal squats do to the fact that I really want to target my quads. My legs or deep (front to back) but not wide (side to side) and thats what I'm shooting for. Thanks for the info.
al420
New member
Wulfgar said:full squats are always the way to go. just make sure there is always control, a tight midsection and stable spine and hip structure. Dont bounce.
My personal preference is to squat below parallel and then come up only about 3/4 of the way before decending again. Keeps the load firmly on my legs and out of the joints.
I find my hips complex gets very tight and does not allow me to squat deep unless I am very diligent about my stretching program. Always warm up 10 min before squatting wih about 5 min of light stretching and cool off with 20 min intense stretching @ the end.
Got my quads to 30" this way..up 5 inches from 2 years ago
great post - 3/4 the way is the only way to squat - 30"..... you da man!
sidney61199
New member
Mine's 30" too. Oh wait were talking about thighs.............never mind.
sorry couldn't help myself
sorry couldn't help myself
blut wump said:
A friend of mine used to always say how squatting wasn't bad for the knees. She did powerlifting for many years then OLY lifting and I heard her complaining the other day that she could't even do a squat now because of all the pain that she had from the OLY squats (and the couple of years powerlifitng too I'm sure).
I've been training harder and longer and my knees are feeling great at the moment. I squat 4x a week and do events as well.
Raimonds Bergmanis was in the Olympics 3 times representing Latvia in the OLY competition. He is also near 40 years old and a top 10 Strongman who is known for competing raw in the events (no belt straps wraps suit, etc...).
You just have to take care of yourself.
Guinness5.0
New member
It's better than nothing at all - but it may very well end up causing injury.Recruit said:
I'll reiterate an important poit: proper squatting loads the hips primarily and the knees secondarily. When the point of transition occurs high in the ROM, the knees experience sheering forces far above and beyond what they are meant to. Also, depth activates the hamstrings and uses them to stabilize the knees.
If you haven't already, read the link I provided.
sidney61199
New member
Thats one of my draw backs when I start a new lift I'm not used to. I'm so worried about my form I don't go very heavy at all then I feel silly for not doing alot of weight. I'd rather have good form though. I use perfect form on everything I do (not trying to sound cocky), thats just one of my biggest pet peves is horrible form.
Protobuilder
New member
Good point, Guiness.
I think one problem many people have, especially newer lifters and including myself, is activating the glutes properly. If the hips are to take a large load, the glutes must be firing or you'll shift weight forward onto the knees. That's my take on it.
I think one problem many people have, especially newer lifters and including myself, is activating the glutes properly. If the hips are to take a large load, the glutes must be firing or you'll shift weight forward onto the knees. That's my take on it.
silver_shadow
New member
well, assuming squatting does "wear out" one's knees, then the choice is to be like any average joe/jane and never workout.... and then suffer from arthritis anyway....b fold the truth said:
silver_shadow
New member
well, i can readily think of warming up enough.al420 said:
Jim Ouini
New member
Besides examining old grizzled oly lifters, how about knee problems in countries where chairs and such aren't the norm - like these guys
It'd be interesting to see if these populations suffer more knee problems than, say, people here in the US where we hardly ever deep squat anymore
It'd be interesting to see if these populations suffer more knee problems than, say, people here in the US where we hardly ever deep squat anymore
al420 said:
I'll wear Rehband knee sleeves for warmth from time to time, always use Icy-Hot pre workout. Stretch pre workout and every evening, and I really work the %'s more in my training a lot...not always going above 80% or to maximum intensity all the time.
Listening to your body is KEY. Knowing if something is off or getting sore. Don't be afraid to back off and find what types of squats work best for you.
