Two quick questions on ATF squats

[|D_J^B_J|]

Up until now I've been following the beginners 5 x 5 program with light box squats and leg presses instead of ATF squats due to knee soreness. However, my knee is getting better and I'm ready to start squatting.. Just have a couple of questions.

1) I train with another guy, and I was wondering, if you want to go heavy on squats, how is it possible to do so with only one person spotting you? So if you fail and fall on your ass, how can the other person get the bar off your back and ensure you do not injure yourself?

I am keen to test my 5 rep max but am worried what will happen if I get stuck.

2) This may sound stupid, but how far down should one go before it is considered ATF? Obviously you want to go below parallel, but should your ass actually be touching the floor?

 

[blut wump]

1) He can stand behind you and basically do the squat with you. If you start to fail he holds your waist firmly at the sides and helps you to stand using his own legs. The alternative is to do them in a squat rack but having a spotter has some advantages since offloading a heavy bar can be a hassle. Even a feeble spotter can offer many pounds of support which should be plenty get you to your feet. It's like spotting someone on the bench who might even be pressing more than you can deadlift. You can still help them out when they fail by supplying just a few pounds of lift to get them through their failure. Just hope they don't pass out or lose their groove.

2) Full ATF is going down until your hamstrings are fully pressed against your calves. You can't go any lower without toppling.

 

[anthrax]

1] use the safety bars

2] As far as you and your flexibility allow you to go

On a side note asking a hottie to spot you is not a good idea ('cause of loss of focus)

 

[Sub-Zero]

Up until now I've been following the beginners 5 x 5 program with light box squats and leg presses instead of ATF squats due to knee soreness. However, my knee is getting better and I'm ready to start squatting.. Just have a couple of questions.

1) I train with another guy, and I was wondering, if you want to go heavy on squats, how is it possible to do so with only one person spotting you? So if you fail and fall on your ass, how can the other person get the bar off your back and ensure you do not injure yourself?

I am keen to test my 5 rep max but am worried what will happen if I get stuck.

2) This may sound stupid, but how far down should one go before it is considered ATF? Obviously you want to go below parallel, but should your ass actually be touching the floor?

1) get behind you to spot (this may be a bit crude for training forum) but the best way i can describe it is almost butt-sexish... he gets behind you with his arms under yours like hooks, and squats down with you following your motion, then back up, if you stick he puts presssure under your arms with the top of his forarms and helps you squat it back up....you cant completely fail otherwise youl have to bail on pins, this is effective if your sticking a bit and KEEP pressing but he takes soem of the load off with his help

2) for me at least its not possible for my ass to touch the ground just by my shape, i just go untill my body stops and cant go anymore, and normally i can feel my shorts touch the back of my calves

 

[blut wump]

I guess if you went all the way to the ground it'll be a zero-height box-squat. I'm pretty sure I can't get that low without having no leverage to get up again. Correction, my butt is about 8" off the floor as I start to topple with my hammies fully squashed and using a table leg for support.

 

[|D_J^B_J|]

Thanks for the replies. I just can't help to think how it will look to the other guys in the gym if my training partner is squatting directly behind me with his hands on my waist or under my arms... lol.

Anyway, I'll give it a shot.

 

[cwc73]

Thanks for the replies. I just can't help to think how it will look to the other guys in the gym if my training partner is squatting directly behind me with his hands on my waist or under my arms... lol.

Anyway, I'll give it a shot.

screw what people think. 90% of the people don't squat anyway, so you are better than them. When I see correct spotting form, I think "hey, they are actually doing something right!" Not "look at those fags."

 

[blut wump]

Thanks for the replies. I just can't help to think how it will look to the other guys in the gym if my training partner is squatting directly behind me with his hands on my waist or under my arms... lol.

Anyway, I'll give it a shot.

Yep, just try to ignore them unless they come over and comment and then tell them this is how the professionals do it and that you must have been a powerlifter in a previous life.

Just wait until you start doing donkey calf raises with him sitting on your hips. Ride 'em, cowpokes.