Any Reason Not To Squat Really Deep?

[Mehdi]

I've read that one should not squat below the point where hams press against the calves as this creates a pulling apart force and that will cause damage to the knees.

You've done that for years as a baby.



The only reason not to go to deep, is that a lot of people can not keep their back straight when going ATG.

[dawaro]

Good to hear it. Did someone show you the technique before you started?

One of my coaches in high school sports was a former strength coach and power lifter so we spent quite a bit of time on technique. When we did strength testing the lift did not count unless it was below parallel. I also learned quite a bit about the mechanics from the therapist that did my rehab after knee surgery.

[bigwhat62]

i usually do my 5X5 just a little below parallel. and about once a week right after my final set i do ATG with 100 lbs for set of 20 as fast and as controlled as possible. it is more mentally challenging than anything. i like the way it feels to go ATG and get burn through the whole leg.

my only thought about not going deep would have been if you had surgery but dawaro proved that idea wrong.

[Lathiel]

I always like to tell people, to just try going below parallel. To just try it out with a little lighter weight and see if it hurts their knees.

I tried doing parallel squats and quarter squats, just to get the idea of what everyone else was doing, since i was always able to do ATG squats. And To be honest, doing those two felt more unstable and more dangerous to me. Just knowing that my body could and wanted to go lower, but I was holding it in these positions and resisting it's natural movement, I could feel some pain develop.

Any reason I could think of where you wouldn't squat really deep, is if you're working on a sticking point and using a box or something. I guess =/

[bigwhat62]

Any reason I could think of where you wouldn't squat really deep, is if you're working on a sticking point and using a box or something. I guess =/

that makes sense on other excercises. i think the average joe is quad dominant so going low is almost a must to bring the ham/glute strength up to par with the quads. so the sticking point not being able to go low enough so to fix it you would start going low. i am still wondering where some one would say ATG is not good.

[Mehdi]

that makes sense on other excercises. i think the average joe is quad dominant so going low is almost a must to bring the ham/glute strength up to par with the quads. so the sticking point not being able to go low enough so to fix it you would start going low. i am still wondering where some one would say ATG is not good.

A lot of people can't keep their lower back straight when going atg, butt tucks in. Bad for spine.

[Young Athlete]

What do you mean but tucks in? I go atg 6 inches from the ground until my butt hits my calf. Then I slow down almost to a halt not to bounce on my knees then go back up. I don't really have a way to video tape it but if I have the chance I will with not shirt so you can see my lower back. High bar is better for atg? I use high bar for squatting. Sidenote Track+squating atg is hell!

[Rugger]

Well, I know I'm about to get all the rotten fruit thrown at me but let me have my say. There is a considerable body of opinion that low squats put a lot of stress on the knees. Having said that though, I'm gradually lowering my squat to get more posterior chain involvement. Still, I'm really reluctant to go much lower - Instead I go to just below parallel and do extra glute ham raises to pick up the slack. No problems so far.
OK OK I'm ready for all the stinky rotten fruit now

Here's the way I understand it:





Yes, I made those pretty pictures myself. I'm fairly certain my understanding is accurate, but would love to be corrected if wrong.

[bigwhat62]

What do you mean but tucks in? I go atg 6 inches from the ground until my butt hits my calf. Then I slow down almost to a halt not to bounce on my knees then go back up. I don't really have a way to video tape it but if I have the chance I will with not shirt so you can see my lower back. High bar is better for atg? I use high bar for squatting. Sidenote Track+squating atg is hell!

some people at the bottom movement of ATG bring their butt in, kind of looks like the lower back curves. not exactly sure what causes this.

[Plantwiz]

I've read that one should not squat below the point where hams press against the calves as this creates a pulling apart force and that will cause damage to the knees.

You've done that for years as a baby.



The only reason not to go to deep, is that a lot of people can not keep their back straight when going ATG.

There are cultures who squat to use the toilet and even sit (squat) in the streets, etc.. in a squat as adults as the baby is doing in the photo above. I couldn't seem to find good photos tonight, but have seen them on the web.

I was just told by a trainer yesterday to not go below parallel and began searching for reasons why not. Seems like if ones form is good, it's not a problem. I'm only on my 2nd day of 5x5 but it seems to makes sense and with an empty bar (working on keeping my form correct) squatting below parallel seems to feel ok on my joints.

I suppose slow and steady and so long at the form is good....my body will adjust to the movements and be able to handle it. Already noticing improvement with my hip from lifting and working the surrounding muscles.

[Mehdi]

@Rugger
Perfect explanation, and I like the pics. You could turn that into an article (why NOT squatting below parallel is bad for your knees). If you're interested, pm me.

@ YA
As bigwhat62 explained: butt tucks in for some peope when going atg. Lack of muscle control/lack of flexibility. If you don't have it, don't worry about it.

Last thing, and Plantwiz is right on that. Those who are familiar with what we call "french toilets", Asians are known to sit in the squat position, baby squatting below parallel, and 1 million weight lifters world wide squatting well below parallel with heavy weights. Your body is made to squat below parallel, otherwise your body would have found ways to avoid you to do so.

[Edziu]

Yes, I made those pretty pictures myself. I'm fairly certain my understanding is accurate, but would love to be corrected if wrong.

Great pics, Rugger. The problem might be the torsion on the knee joint than the shear force though. When standing, the quads will extend the knee joint pretty forcefully. As your diagram shows, ou lose a lot of mechanical advantage as you approach ATG and this is going to pile the strain on the ligaments around the knee.


(from Memorial Hermann - http://www.memorialhermann.org/library/ ... wid=zm2283)

Then again, going from your diagram, I see the weight is more or less directly above the knee - perhaps this could take some of the strain off? Hmmm

[bigwhat62]

those "french toilets" are funny to me

[Plantwiz]

http://naturesplatform.com/images/pedestal-squat.jpg

http://en.wikipedia.org/wiki/Squat_toilet

[Mehdi]

Arguments against squat toilets
Squat toilets are more difficult to use for those with limited mobility.
It's more difficult to relax and read a newspaper or magazine while using a squat toilet.

Imagin installing one of those french toilets in your place, and you've got someone in your house asking "can i use your toilet?" "sure first on the left" "thanks" comes back "wtf?"