Half Squats VS Full Squats
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Beyond that, there is a common belief that full squats are superior to parallel or half squats because the full range of motion promotes balanced and superior muscle and strength development. The implication is that parallel squats don’t involve the hamstrings and gluteus (butt) muscles like full squats; therefore you get a muscle strength imbalance between the quadriceps muscles at the front of the thigh and the.Contrary to what some may believe (or deeply hold true), the half squat can (and often should) be a consistent supplemental squatting option for many strength and power athletes who may have issues.There are merits to doing half squats. Half squats can be beneficial for certain sports requiring explosive quadriceps strength like sprinting and basketball.
Also as mentioned, full squats can aggravate pre-existing knee issues, which is why for them it is better to avoid the full version for the time being.Move on from your arms and focus on your lower half. You can ease your quads and glutes into things with a half squat. Since there’s balance involved, this.
To do exercises outside of the rack like overhead presses or olympic lifts, or if you just want to switch the bar out, a half rack offers more flexibility because you’re always outside the rack. You can finish your set of standing rows outside the rack, clean the bar to your.Bodybuilders typically perform the squat with their thighs parallel to the floor in the bottom position.
Olympic weightlifters, on the other hand, usually do what are known as full squats, where the thighs are well below parallel with the floor, or what some call “ass-to-floor” (deep) squats.Squats, and all of their variations, are a great exercise for the whole body. Shutterstock. Some fitness experts recommend the squat as the one exercise people should do every day if they had no time for anything else. “50 squats a day will keep the doctor away —seriously,” Dr.
Christopher Stepien, a sports therapist and chronic pain expert said.The study concludes that trainees should choose their preferred squat based on their goals. Athletes in sports that require a small range of motion and high power output may benefit from PROM squats. Athletes training for sports requiring full range of motion, or those seeking body composition and hypertrophy, should use FROM squats. 2.
When you do a half squat, you train your hips and knees at an angle you use when you jump and do other explosive moves. Training at these angles may help you improve your jump and sprint performance, although you should still aim for doing full squats during some of your training sessions.Half Squats and Why You Should Be Doing Them Yes half squats and no the title of this blog isn’t a joke.
Half squats really do have a lot of training value, although by no means should they replace full depth squats (So the hip knee joint is parallel or below).When you squat to full depth, your muscles are stretched further and are better activated than if you were to just perform a parallel squat. With all that tension in your muscles, you can generate more power when coming out of the bottom position.
Dumbbell squats are well suited for people who do not have access to the equipment required to safely perform barbell squats. If you’re purchasing home gym equipment and do not yet have the funds or space for a full barbell setup, you can use adjustable dumbbells and perform different variations of squats.Half squats should be done when rehabbing after an injury. The half squats should be become full squats if the injury heals. The idea that the bar has to be loaded so heavy that a max of 6 to 10 reps is all that is achievable or the one rep max for a PR is usually the #2 reason why someone is injured when doing squats.
You should be squatting for your own fitness / strength goals no anyone elses. Some people do half squats or box squats because they want to work on their quad strength. Others do it differently because they want to work on glute strength as well.
If you would want to engage yourself in a more intense session, increase the number of squats and lunges after three days from the start to make sure that your body can make the necessary follow throughs. #4 Cool down and recover to avoid exhaustion: Rest, recovery, and sleep are the three basic things that you should do after an intense.
List of related literature:
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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| from The Practice of Natural Movement: Reclaim Power, Health, and Freedom |
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| from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight |
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| from Glute Lab: The Art and Science of Strength and Physique Training |
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| from NSCA’s Essentials of Personal Training |
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| from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body |
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| from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women |
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| from Methods of Group Exercise Instruction |
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| from Arnold |
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| from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance |
262 comments
Whatever works for you works for you and everyone is different.
but on the other hand atg squats can put a lot of stress on your back its a double edged sword the best thing to do is find a sweet spot that works for you between the two
Platz never used leg presses.Only squats and hack squat.Half rep dont work for the natural lifter.
This is the go to exercise for sprinters and those athletes sprint. A sprinter might have an advantage exploding from the blocks doing regular squats, but someone like a soccer player has no functional use from the lower part of the squat.
Not sure if you got a new cam or new lighting or a new lens, but the quality of this video compared to the last few is way better! Looks great whatever the change was!
I wanted to try half squats today and immediately i got approached by a guy telling me to go ass to grass and shit. And talking to me like im some newbie while my legs are wayy bigger. Sometimes ass to grass squatting becomes uncomfortable and i felt a way better pump in my legs with half squats
hey Lee, can I replace barbell squat with machine hack squat. I’ve found out that I have back problem with barbell squat and the leg growth didn’t much but when I replace it with machine hack squat, I see more growth on my leg. what do you think Lee?
Wow you answered a question I have for years. I twisted both ankles multiple times playing soccer for years and doing karate. I have no mobility there as per the test and now my poor squat is starting to make sense, despite all the exercise I do. Jesus H.
I go full range motion because I want to be really explosive and box jump
So how about full squats till you can do no more then trash those pins with quarters to failure.��
1:10 Jessie is so in love with Jeff. We all are Jess, we all are.
This is very informative video about squatting technique and range of motion. I believe that if you want to do bodybuilding, it is more important to keep high time under tension in the targeted muscle. The range of motion showing in the video clip, is keeping the tension in the quads and is very effective for building muscle. If you want to do powerlifting then obviously it is important to hit the required depth.
I was doing 45 degree squats today because ive been going ass to grass for a long long time and a dude at my gym said he was a physical therapist and said i need to go all the way down. Those people freaking annoy me. I have big legs and had a great leg pump. Science doesnt work for everything!! He made me look like an ego lifter who doesnt know anything that pisses me off!
To me its obvious that Labron dont wanna put to much stress or strain by doing a full range squat
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Your family is flabbergastered, most of them wide mouthed. Your sister moves on into the dinning room with you, her gaze never leaving yours “sweety what the f***” you dad says “go upstairs and -” before he can finish you flung yourself across te table and punched him in the jaw, knocking him down. Petrified, the rest of the family are frozen, trying to anticipate your next move. By now your sister is next to you, you pick yourself up off the table and stand back onthe chair, “IT’S FAWKING CALLED I.F AND IT’S GONNA GET ME SHREDDED” Your sisters head is at a perfect height to your crotch, ad you are already rock hard, you have been for a while now. 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Don’t let it destroy your life and the lives of your family. Please stay safe.
Who is here just to read comments jus to know this actually works.��
Half squats hurt my knees.I go ass to grass and my legs and knees and butt are fine cuz of that.Geared bodybuilders can do whatever they want cuz they are on hormones,they can grow just by laying in the sun.See Arnold,Hayne and see Platz squat,the guy goes ass to grass he was tought by olympic lifters how to squat and he got some huge legs and yes he is shorter but thats not the point.If taller guys did full squats,benches and overhead presses they wont be having small legs,and arms and chests and backs, short thr range of motion on squats you get half of the benefit.I can squat 405 ass to grass strict,i can half squat 600 for sure.
I can´t watch this. painful. Shocking how poor some of these bb type guys training knowledge is!
Turns out I just need to get out of my own way and move out more. Thanks Jeff for the help, I’ve been stretching muscles I don’t need to as often
Curious to see how these”ATG” squats Increase knee injuries. Because they most certainly will!!
Amazing video!!
i was having this issue for a long time. i have quite thick legs; so even if little to no weight, full squats are difficult for me.
Thats why i usually use half squats and then lift heavier and heavier.
right now, i am trying the 5×5, right now strength is my only goal. muscle growth has little to no importance to me.
is this correct?
Can tight hip flexors cause a butt wink? I’d love to see a video on this if so!!!
I agree with you, however I think they’d get better results going to full ROM. However, full squats are extremely taxing on the CNS and on the joints and tendons. Even if you do a bunch of mobility work and are able to execute the exercise perfectly, you are still not necessarily doing the exercise in a manner that could cause injury even done perfectly. Bodybuilders probably aren’t getting a lot of muscle growth from squatting, but are rather getting it from leg press, leg extensions, hack squats, etc. ATG squatting might help you grow muscles faster/better, but it’s also going to burn you the fuck out way faster too.
I think it would be good to comment on how little the hamstrings are worked when squatting, just to keep getting that info out there, since it sounds like they assessed that in the study.
People are so full of shit when it comes to training techniques. The squats Phil did was during a workout were he isolated the quads, and was gonna go back to the gym later that day to train hams, glutes and calves. So the technique he used for that purpose was actually perfect.
If he had gone any deeper, his glutes would kick in and take tension away from his quads. And going all the way up is no point either because there won’t be much tension on any muscles at the top part of the movement. Also he did 20 reps, so it was good time under tension too.
Squatting deep for hamstrings is couterproductive in my opinion.
Limiting half squatters to the weight of the full squatters completely defeats the purpose. What on earth compelled them to do that? Half squatting will probably DOUBLE the weight you can handle and therefore stimulate the limited range of motion substantially more. Who first tests his full squat to determine what weight to half squat? Also, using the full squat as a test is like comparing sprinting and riding a bike by having them all compete in sprinting! I want to see more good RPE equated studies (realistic alternatives) where they test for hypertrophy of the muscles, strength of the muscles in other movements, and performance in jumping, sprinting, etc.
I’ve watched quite a few of this guy’s videos and I can’t shake the feeling that he sounds like Ross from Friends
I’ve had great success with half squats but I’m sure both variations have their benefits. Nice video
Half squats and even quarter squats or better for athletes you can jump higher and run faster squatting this way only bodybuilders have to squat deep for bigger quads
This is what my very large ifbb pro trainer always has me do so no one at my gym questions it, but i’m still always worried i’ll end up in a gym fails video…
Depends on what sport you’re involved in. Im an Olympic Weightlifter, full range of motion is critical and a high level of strength throughout the entire squatting motion is paramount. Deep squats are what I mainly engage in. Bodybuilders have no need nor ever find themselves in a deep squat position because its only about what the muscle looks like. So deep squatting may not be important for them. However Id even argue to say that deep squats will further develop the entire posterior chain, so even models and bodybuilders can still find a huge advantage doing full range squats as opposed to half squats. I personally feel folks do half squats because most people rack too much weight on the bar, then when they lower it past deficit they are afraid and stand back up because it feels significantly heavier past parallel. The reason why is because you are NEVER in a low squat position in this day and age and those muscle groups, hamstring and glutes in particular, are very weak and undeveloped.
I bet doing lots of half squats would make your kneecaps grow. Or fall off. Depends.
Jeff: “This test says if you can squat low.”
Me: (lying on the bed) “Ok”
Jeff: “If you can do this, you don’t have to worry about squatting very low.”
Me: “hmm”
Jeff: “Everyone says it’s a good way to test it.”
Me: (finally gets off the bed and get down on the ground) “Alright, you got me, let’s try it.”
Jeff: “This test is a complete garbage.”
Me: (falls down on the ground)
I have a feeling people didn’t understand what kind of ranges he was talking about, I just see a lot of comments from full range to parallel.
Full range is squatting till you pass being parallel to the ground and touching your quads with your calves ass to grass
And parallel squats are squatting to have your waist just low enough to be leveled with your knees making your quads parallel to the ground.
I think by half squat he meant half rep, squatting to a degree hes above parallel this kind of squat keeps tension up and works only the quads and in my view the targeted area of the quads would be the middle location of your quad as in the middle from your hip to your knee to help develop the round shape of a quad. Full range and parallel squats target more the muscles near the knee and hip but not the middle. Half reps should help in dis location.
Keeping in mind half reps are only to target quads and build, not hamstrings, glutes or calves.
Yes, I believe one should do full squats if you have healthy knees or at least to parallel. Now if you are rehabbing your knees then partial light squats would be beneficial..
I do a combo start with lighter full squats to warm up then go heavy at the end
I never worried about depth, I did what worked well. It’s still a squat to me, and sometimes I use the variations cause of what each one does. It’s strategic. Seen some very aesthetic people who hardly ever do full reps, so something’s workin.
Just got your book Fat Loss Forever. Can’t wait to dive in. Love your content. Make America Science Again!
what a perfect and simple answer. LOL i’ll try to do both from now on. thanks very much.
It’s wrong, when you come up from the squat you should NEVER lock the knees, it should always stay slightly bent forward when you lock the joint it’s going to put all the pressure on the knees. In your video you not only look the knees but you use speed while doing it. It’s a friendly advice from a former Elite male gymnast –
comparing shitting in the woods with body weight to putting 100-500lbs on your back. sorry bud go back to school
I broke my heel 4 years ago so have serious loss of mobility in my right ankle and Achilles. Therefore when I squat close to parallel my left side drops lower which caused a minor back injury. I now half rep and don’t give a fuck what anyone thinks. If the form police care to criticize I’ll pull the weight off the bar and demonstrate. Maybe I’ll get lucky and they’ll have and solution……doubtful.
I can’t go past parallel without rounding…Of course it’s most probably due to flexibility which I’m working on.
Great Vid but I have a quick question about Jeff’s variation of the Quarter Squat.
Will doing that variation give the same vertical jump benefits as a regular quarter squat?
Anybody feel free to respond.
Call me a pussy but I can’t squat past parrallel I try but I just can’t. Tips?
The way I’ve always looked at this when it comes to form is if your feeling the pump in your legs doing a form that feels natural to you then go for it, I won’t judge you for that but I will judge you if you trying to go 75 percent of you max and only go down 7 to 8 inches cause your explanation for doing that is your saying I’m trying to keep constant tension on my legs. Then I’ll judge you because your really doing nothing by bending your hips and knees 20 degrees.
OMG!! great explanation of hip mobility issues. You are a beast at what you do. Big thumbs up
I have a question, can I adjust squats to such a degree to a sport specific stance or a movement pattern without hurting myself. My training revolves muay thai and some calisthenics. If you look at the fighting stance of a muay thai practitioner, you can tell that the hips are facing forward but with one foot being slightly in front of the other. I wonder if I can perform a squat from this position while shifting my weight to the ball of my feet to work my calves as well as the quads and glutes. I’am able to keep my upper body straight and at all time with no tilting of my hips backwards or forwards. Am I wasting my time doing these, or do I get a mechanical advantage by them. and of course alternating the stance from left to right.
Niky
I go t parallel im 6’3″ so its a tad stressful on the knees unless I use a wider stance but deff go to parallel at least
If you can’t Squat deep without going up on your toes, losing balance and tipping over, then you have mobility issues that you failed to correct. The ankles, the calves, quads, hamstrings, hips, glutes, abs, lower back and upper back all need to work in unison to perform an ATG Squat with good form (I specifically say good form as “perfect” doesn’t exist on the Squat as the way a full ATG Squat looks depends on your morphology).
You have failed to do your due diligence. You have let the temptation of ego lifting cloud your judgement and stop you from researching, understanding and applying the corrective measures needed to rectify your Squat mechanics.
I know this because I have had ankle, calve, hips, hamstrings, glute, lower back, upper back mobility/activation issues in the past that took me many months to correct before I was capable of Squatting ATG with good form.
No one should be doing ATG squats if they don’t have the flexibility to do so. That’s just asking for snap city. ATG is overrated. Most people get major butt winks when hitting parallel or below. That spinal position under heavy load is a recipe for a low back injury
Fellas, A2G is the only way to go….you will get awesome complete leg development especially big quads.
Leave your ego at the door… and get used to the full range of motion…strength will come in time.
i dont get it how can someone dislike jeffs videos..hes best coach ever
My right knee crackles every time I go lower than parallel, so fuck that!
I agree with most things Lee has to say, but I would have to disagree with this video. If you wouldn’t do half reps on the bench then you shouldn’t do half reps in your squats. Going to complete ATG isn’t really necessary, but if you aren’t going to parallel then you are just half repping. I say just below parallel is the best.
I swear I learn more regarding the hips and movement in this video than 6 year of medical school and 10 years of being an actual doctor lol
Hey Jeff; if you find that deep squats tend to cause lower back pain/discomfort over time, would you say to limit the ROM such that that isn’t the case?
I recently started getting some really bad tailbone pain after deep squats. I don’t have a barbell so I use dumbells up by my ears on shoulders. Can you please tell me why this is happening?
Squats is a functional workout and most people can’t go all the way because of either limited range of motion or pain. And people with neither pain or ROM issues choose to do half squats because they get stuck up on how much weight they can rep. In my opinion, it is better to have good body mechanics such as ROM than showing off a halfway squat….
You are doing the full range of motion squat incorrectly, your ass is curling down which it shouldn’t be doing that
Full squats use the rebound effect, so I think thats is a flawed study. That being said that was a good short and to the point video nice job Layner!
HEY whats up guys, check my vids out, i think they are enjoyable and pleasant to watch, i love fitness its my life style. this guy here Lee is also smart dude from what ive seen. thanks
Full ass to the grass squads is the only squads I ever do. Works the best
2:34 THE TEST
Me:{while doing that test} yes I did it I dont have capsular mobility issues and whats so issues.
Jeff:this test is absolute garbage
Me:what?
I kind of have the same problem as Jesse, but I can go a little lower than him. I always find that If try sinking any lower, I fall backwards. However, whenever I use a dumbbell and hold it out in front of me with straight arms during my squat, it acts as a counter balance and I can sink my butt to almost touch the ground. Is this okay to continue doing?
I found that doing ATG squats has helped me with knee pain. I am working on fixing a muscle imbalance between quad/hammy.
Jeff you look better than 99‰ of us will ever look, no question. But don’t hate on bros with beards just because you can’t grow one. It comes across as transparent jealousy, son. You’re better than weak shit like that Jeff ��
When jumping off two feet for a dunk your knees doesn’t bend more than 90 degrees. Exact depth Phil is doing. He also doesn’t go all the way up where the weight gets lighter. That’s a perfect time under tension example.
estroid is essential for body growth or not..plz reply my question..
Years ago a University study showed that when one initiates the squat the VL takes 70% 80% of the stress. As the descent continues stress on the VL decreases while stress on other quad muscles increases. At parallel stress on VL is very low. Stress on other quad muscles is decreasing while stress on glutes and hamstrings is increasing. Maybe this could explain why skaters have good VL’s.
hmm why does leg press work if half squats dont. Haters gotta Think a Little. Leg press is like a quarter squat for most guys with big legs.
So flat feet is why I cannot squat ass to grass..that explains a lot..Ima partial rep king and I have 32 inch thighs:) so no fucks givin what these little haters say
Hi Layne
can you make a response to Jerry’s Ward Video about sweeteners and inflammation which lead to prevent muscle growth?
thanx
Me: I feel I have pretty good squat form
watches this video
Me: OH MY GOD I HAVE ALL 5 OF THIS PROBLEMS!!!!
I’ve been doing normal regular squats for all my life (parallel to the ground). Its been working fine for me and I see results. However, I went to see a personal trainer recently and she made me do full squats (Never even occurred to me that it was an option). Used the same weights I used for regular squats. I had no problem completing it but when I woke up the next day, [email protected]##&%%!!!! The pain I experienced was out of this world. I didnt recover until 7 days later. So it got me thinking I haven’t been getting a great workout by just doing the regular squats so now I do full squats. The problem I have is it still takes me a while to recover which is annoying. After seeing this video, I didn’t realize you should use lighter weights if you are doing full squats. I think I will continue using the weights I use now. I only hope my legs starts getting use to it so I can increase weights.
How do you add this to your program if you’re doing squats? Do you do the last phase the pelvic stability before/after your regular sets of squats or leave it for a different day altogether?
The creator of this video doesn’t understand that all these guys are on steroids and that’s why they can get away with whatever they are doing lol. Studies has already been done to show people who did the juice with NO training at all still gained more than naturals.
Ameer!! Thank you this video is amazing. I’ve been A2G’ing it with Olympic lifting for about 6 months now, but have been getting some heat from people when I tell them that I always do full squats (“you’ll wreck your knees!” they say, “never go past parallel” they say). Keep up the great work and I look forward to more videos:)
jeff i want to know can we make our scouts thinner coz i have a big scout. its hard to walk even
I wanna see someone who has never worked out become a bodybuilder not bodybuilders working out
So I’m struggling with this spark I get in my glutes, when squatting. It’s only when I squat too low. And I cannot figure out what I’m doing wrong. Help?
When I squat, I bounce my cheeks off the ground. That’s how low I go.
I do almost full squats LOL…just below parallel. That’s a good compromise….and the most normal position. And you can get a good pump action going. Full squats are dangerous for most guys. Light to med wt in 12-16 rep range best. 2 sets all you need. Moderation is key. Always leave gas in the tank LOL
if you using drugs whatever you want to do..does not matter a lot..sorry guys..this is the reality..mostly people mixed natural bodybuilders with mr olympias or proffessional bodybuilders with drugs…a lot of difference between these two group..rules changes if you are using testostorone or growth or something lile that..so a mr olympias workout is not best for you of not works with you..always remember this.
I have a very difficult time bringing my heel to my butt like this. I do Brazilian Jiu Jitsu and am unable to sit back into my heels. I get incredible pain behind the knee, at the end of the hamstring and the top and sides of my calf. It’s excruciating. I have been stretching and built more ROM but it’s still an issue. Please help!!
I was impressed with myself because I could squat so low mt thighs were beyond parallel to the floor. I filmed myself and looked at the video. My butt doesn’t wink. It blinks!
Sooo many different videos about imperfections makes it seem impossible to manage them all when you dont have hours of free time to get in shape
i wish there was a study on where to look while squatting, im convinced looking straight ahead is far more superior than looking down
Unless I’m missing something (which is very likely), wouldn’t you need identical twins for something like this? Having two groups of subjects with some doing half and some doing full, introduces a ton of variables, correct? However, we all know the quarter or half squatter in the gym that had they done a full squat with the weight they were using, they wouldn’t be getting up lol. Full squat ftw!!
In all honesty, I used to squat only parallel, I was too scared to go full squat, but I found that it actually feels way better and more natural. Granted I can’t hit my 1RM but I still feel more powerful going in full. Half squats just feel awkward, and they wore out my back before anything else below my waist ever does.
They are good when you are on steroids, not hating thats just the fact
So what about half squats? I’ve heard they are better for the hamstrings than full. Which is the part of my body i want to grow the most. I am not a skip leg day instagram laugh photo. But you certainly can see that i work out more on my arms and calves than the rest of my legs.
dude…I’m a person that simply devoured most of the fitness related channels on youtube and I have to say that, in my opinion, you have what it takes to grow a huge thing out of this. Your videos are on point, full of information and your way of narrating is really good but you seem to be posting videos pretty rarely. Post a bit more often and you have all the chances that your channel will explode soon. Take care and never stop lifting 😉
Great stuff. Solid quality and great opinions. Glad you are branching out to more topics. Keep it up.
I had job on a boat and I would pick up coil of rope some times three hundred pounds i was 230 lbs five ten. It was a hugely progressive load. I laid down pulled the coils on top of the farther from the ground you drove that load the more it weighed hung and swung a little, I would get it picked up and walk slowly a quater mile some times do one else did that. I only did it as a man over board drill. I don’t do anything I can’t live with. I can live with a back injury but I can’t live with a guy falling in the river and i can’t grab anything any where and come help have to tell his mom I was sorry.I wanted him to tell his mom I grabbed that line and got there to hold him till the other guys got back from the boat with a ladder.
I used to do regular squats, but switched to ATG.
They are pretty hard. I can only do around 200lbs for reps. I’d like to get to 245 for reps which I have done easily once with a belt and normal squats.
I was in denial, it made me to hate working out.
After this body building is now my new hobby.
Thank you Atlhleanx
I did this by doing the box squats let me know in heavy mode which stance I need to be in my pelvis is tight between my thighs my bones always cracking and I’m not flexible at all, appreciate all your science ��, I spread my legs wider not too wide perfect place and I can get about a 1-2 inches deeper I feel the more I do it the easier it gets but I notice when I change workouts for a week or two it’s always
if you don’t break parallel, you aren’t squatting. if you aren’t squatting, you aren’t training. period.
I broke my heel 4 years ago so have serious loss of mobility in my right ankle and Achilles. Therefore when I squat close to parallel my left side drops lower which caused a minor back injury. I now half rep and don’t give a fuck what anyone thinks. If the form police care to criticize I’ll pull the weight off the bar and demonstrate. Maybe I’ll get lucky and they’ll have and solution……doubtful.
Great info, as usual. Very real life applicable for me. Thanks Jeff
Thank you, Jeff & Jesse. I appreciate the valuable information that you provide. I do have issues with my squat. In fact, I find that I’m not always able to place most of my weight on my heels. I’m told this is where the weight needs to be. When I do try to emphasize this, I tend to lose my balance and tend to fall back a bit, therefore, I don’t go down as far. I believe it’s a flexibility issue. However, I’m gonna run some of the tests that I just learned by watching your video. The truth shall be known soon. Lol. Again, thanks
i have an anatomical restriction. my fat belly hits my thighs when i try to squat xD.
Clickbait. Discussion is fine and all but physical examples is what people need to see. Form is very difficult to explain, easier to show.
Could this be one of the reasons I feel lower-back pain after squatting? (Even with just my bodyweight)
The more of his treatment videos I watch the more I can see where he’s going with things. He’s a fantastic teacher!
Wow, this video is very helpful. Especially the pelvic control issue and the ankle mobility test.
Dont dislike there is no chance to be right on that decision
IMO there is no need for full squat if u are on bodybuilding, even go down almost to parallel and PAUSE than go back up and DONT lock your knees can be harder than drop your ass to the grass and only push up
“hmm not a single rep was done that day” hahaha so true, in every bodybuilding video i can read this comment
wow, camera gear and lighting upgrade? The new videos look amazing!
Please give your opinion onHinduSquat&HinduPushUp.तथागत मुखर्जी
Does buttwinking during light squats combat anterior pelvic tilt?
I finish my semechki while doing squat from 0:00 to 18:25. What a workout blyat goodbless jeff
This is the single best fitness channel on youtube. It’s like having a personal fitness coach that corrects and explains everything you do. Amazing!!
Thanks a million times @ATHLEAN-X
Half squats are bad because for 99% off the population will fuck up your knees, there for parallell or ATG squats are much better
Hey, do you happen to be from Newfoundland? I’m from Newfoundland and you definitely sound like you are lol
I used to do a full squat with heavy weights but now my knees are cactus. I changed to light weights with lots of reps but still a full squat. Next day my glutes were like boils.
Hey Jeff, I’ve tried this today. The quarter squat seems to put a lot of stress on my lower back. I was afraid of loading too much. Am I doing something wrong?
I usually do half squats because I transition to front squats immediately after.
You think Jeff is orichiramu and Jeff is sasuke and he is training him to take his body?
Tried this in a middle of squat workout…took an 18 minute break. Don’t do what I did (do before!)
hey jeff! when I squat I have anterior groin pain? (im a 23 y/o female). I’ve had multiple people tell me my form looks fine. I don’t have any pain when going down, only back up. It almost feels like a tendon being stretched more than it should be. I’ve tried different depths, foot stance, and squat types.
Thanks a ton!
Fire���� the squat and bench press is probably the main 2 exercises I feel need a scientific breakdown like this there not hard exercises but can b easily messed up especially with typical gym bro way of doing it correctly and ruling out sum the corrective actions if need be. Btw I been watching and liking and following the channel for everything within my 75 pound weight loss journey and lifestyle to fitness.
Ps the new camera is a huge upgrade..
Hi Ameer,i read yesterday if you run more than 2-2,5 hours per week it may shorten lifespan according to American Cardiology congress 2014.what do you think about it?
King Ronnie went deep in his squats,,, and he’s the King of the half rep
Jeff: Clearly holding an acute angle
Also Jeff: ONe HunDRed aNd ThIrTy oNe dEGrEeS
Look at Dmitry Klokov, now look at Scott Herman..
Debate over.
The key to denazification is to train smart. I used to squat ass to grass for years. Did get stronger but gained mostly on my hams and glutes with pain in my knees and lower back.
Now I do highh rep partial narrow stance squats coupled with sumo deadlift, hack squats and leg press. My quads are finally growing at a much high rate and my knees feel much better and my lower back problem is gone. My results made me a believer.
TBH…
I’ve been always wanting to have a bigger thigh and leg….
Excess masturbation led me to lose all the muscle in me,
Am now regretting and struggling to get back all those muscle and strength I have few years back.
I hope what I see in this video helps me….
Too late, I have a damaged lower back because my football coaches in HS made me squat ass to grass from scratch
I have the blockage in the front of my right hip I have arthritis in it I’m getting a hip replacement in dec 2020
I basically have to fold in half just to be able to make powerlifting depth lol
Me:doing the deep quarter squats
Also me:knowing damn well I won’t stand up this set
My favourite squat is doing each rep as a double. One bottom quarter squat and one full squat for each.
They don’t fit their way into every session, but i fit them in more often than not and it’s done wonders for my progress in both full squat and deadlifts
I found it best for me to squat to a depth which is most comfortable….not stretching too low….as that could lead to big problems. So I end doing slightly below parallel but not all the way down. Works for me.
I hated doing it but started doing quater squats due to knee, hip, and back pain probably from doing bucket squats for many years. Haven’t lost any size. Once you get past parallel it’s only a matter of time before you get injured.
Nice vid bro. I`m 6ft 4 and have early onset of osteoarthritis in both hips so half squats are all i can manage but they still give me a great workout and keep me strong.:-)
Me as an asian where I have to deep squat to poop in many public restrooms. We could deep squat for a long time
Is it abuse for him to ask Jesse to do the wrong form 6-10 times in every video he’s in?
Can we get a petition signed for worker’s rights for Jesse
Tomn8er every single person will be able to squat to parallell If they work at there mobility enough. Now you tweaked your lower back either due to bad form or a weak core.
I used to half squat all the time it hurt my knee to go too low so i didn’t and added 2 inches to my quads width. i’m not interested in impressing random dudes in the gym with weight or range of motion. i’m training to feel stronger and look better no one ever says anything to your face anyway they might look and mumble but never actually say anything
I been doing this for a long time.. And guys look at me weird, but I guarantee I can run faster and longer then anybody in the gym… combine with lunges I can run an average of 8/9min A mile and I’m 5’11 200lbs
@athlean x. What is your opinion on doing squats with the Smith machine?
Believe it or not Steve Reeves was a fan of half squats…it all depends on what physique your looking for…when doing full squats you sometimes have the tendency of developing a bubble butt(Reeves didn’t want that kind of shape) and it can take away from a certain physique that some people are looking for…either way you have to just experiment with both and see how your body responds to the excercise…if your looking in the mirror and your satisfied with the result then you’ve found your answer whether it be full or half squat
half swuat activates front quads the lower u ho the more glutes and little hams and back gets involved. its just two different workouts since partial workouts can break plateau
i start with front full squat 2×10 (60-80 kg)
then i go on with full squat 2×8 (80 110)
i continue with half squat as much as i can lift (130 x 140 x 150 kg, if smith machine up to 180 kg)
then i reverse come back till 100 full squat
it depend on my mood how to do:-)
Full squats are so natural to me that half or parallel squats feel awkward.
So i have Pelvic Muscle Tightnesses but dont know how to fix, he didnt tell or i missed it?
Can i use quarter squad to shape my legs. I have gained alot of weight over that area
Is it just the coincidence, that dexter and phil have the worst legs in the top 10 olympia? You can build your legs with that half rep shit, but you cant build the GREAT legs without the proper form, period.
How low should I squat?…….Low enough that all of humanity feels your pain, with your backside exposed to the elements and nose breathes in the dust of the Earth and………Oh wait a minute…..that was my speech to the masses on bowing down……sorry wrong channel……..
I have a question. Does muscle fibre also contract partially? If not then what the use of partials range of motion
If your on steroids you can get away with partial reps. If your natural, not so much.
Love the training videos! People always want to judge the form whilst discounting the results!
Quarter squats really helped me for soccer last year, really felt stronger and stuff, and then it feels like you hit a peak, and then started to just feel unbalanced physically so i went back down in. Weights and started doing full squats and it feels great starting to get more glute activation
I just want power in my thighs for running.. which squat is perfect for it.. full or half?
Im 6’9 i can’t get ATG. Long legs shorter torsol. I use to do shallow squats in college and my vertical increased drastically in a matter of weeks so i know they work. I think it’s becoming a pride thing at this point cause i keep trying.
While doing a quarter squat focus more on bottom region (3/4-4/4) instead of the top region (0-1/4). This gives more tension on your quads, that’s complete tension throughout the range of motion without any lowering or increase, constant tension since the range of motion near to the ground.
If u r too good y ur body is so thin without muscle charity should begin at home
full squats feel so much better to me. I started lifting doing parallel squats and always had hip pain from the sudden stop at parallel. Now that I move through the full range of motion, it feels much better to me.
Did anybody actually find out which restrictions and issues they have from this video?
I may say, you got to focus on teaching us how to do it right ( actions) than too much talking (theory). I was amazed by ur new quarter squats though ��
I just watched two videos from this guy before this that said not to quarter squats, first one mocking them
Full Squats VS Half Squats: Which one is better?
#Squats #lifting #Training
http://youtu.be/VSZ6NTPgjXw
I only do ATG squats, I think you are trying to get stronger. That’s the way to go. You should squat 315, the same depth you squat 135. If you can’t then work your way up, till you can. If you don’t squat, you don’t lift.
you are not stretching the hamstrings at the bottom. you are stretching the quads.
Jeff, for the low partial squats I have another story to tell. Some times ago I’ve read an article about ice skaters. They have the biggest thighs, bigger than cyclers and sprinters. The reason is that they have to maintain the low stand for the entire track due to aerodynamics arguments, causing very much tension and …. muscle hypertrophy… which is not their goal but just nice side effects LOL Do you think that bodybuilders have to put more emphasize on the low partial squats? Surely for ones who want to train smart by reducing risks of injury… Having said this I realize this may sounds weird but in doing low partial squats we can use much lighter weights than for full squats.
Hi just want to share that I have been shitting in the natural position all this while
I remember when I was young and when we bought equipment for a house gym, the old courses that came with it said about the squats: Do not go below the parallel. There are not better muscle earning and there are more chances of getting an injury in the lower back or the knees”. (Forgive my Bad English).
I personally have only done one rep of each exercise there is, but I did it so perfectly I never needed to do another one. I’m STILL recovering from those single reps of bench, squat, etc. Sometimes it really is worth it to have perfect form!!
Lee you are absolutely right I do lock up and I have tried really hard but I just can’t go below a certain level I feel I just fall down with the weight and yes I will try the Smith machine going forward
Since ROM seems to increase hypertrophy/muscle unit recruitment but also decrease load (assuming a lack of training history ie a powerlifter who’s worse at block pulls than the floor due to a lack of practice) should they have matched for just training volume and not load? I don’t see how load would confound the association between depth and hypertrophy, but would be more of an effect modifier.
Is no one going to mention how strong Jesse is becoming??? You can really see the transformation now
If the goal is bodybuilding why even bother squatting with a barbell? Hack squat machines can train your legs arguably even harder, without the need for extreme focus on technique or lower back fatigue
Lol he should call it the Jessie 15 second recap, since he is getting good at it.
It’s about generating tension in the target muscle. Good vid. And the degree of constant tension Heath is demonstrating in those partial squats is INSANE. Anyone with any experience actually developing muscle can spot it.
Please comment on squatting with a hip replacement. What to pay attention to.
Jeff is that RARE guy who KNOWS what he’s talking about….HAS the science background, and ISN’T a fucking muscle bound meathead that’s more bodybuilder….than FUNCTIONAL muscle and movements for “Regular Joes”. And if you don’t believe that, just look at the metamorphosis of Jesse! RESULTS.
I was actually thinking of the Lebron video when i saw this lol
I always do both. Start off a leg workout with isometric full squats, and then transition to more shallow and heavier squats for power. This one-two punch, sometimes prefaced with a pre-burn leg extension got my squat from 315-450 in 40 days.
After qauntine period has stopped i can see NO ONE EVER will do a full Squat and air quote Jeff.
for myself the key factor is hip pain.. 25 years above parallel squats..I decided to go lower and for 2 years would have flalir ups of massive hip pain…finally said NO MORE and stopped going so deep and no more pain since… stupid that it took so long to figure the problem out LOL
I’m not sure if I fixed anything, but at least my neighbours got a good look at me on all fours sticking my butt out and observing its fine movements in front of the mirror.
You’re so many talks! Just tell us HOW to get a bigger LEGS!
But doing push ups ‘wrong’, ‘half repping it’, as many youtube experts say, etc., is a total ‘waste of time’, eh?
I know a dude or two who has HUGE quads but cant even run 7min mile in their 30s. Sad.
Jeff Cavaliere is worst Personal trainer nightmare!!! I’m from London and you are really famous over here.. people don’t follow the gym personal trainer anymore.. you know what you are doing and we can clearly see it!! I’ll have a meniscus surgery really soon.. ( 2 surgeries on my anterior ligament and 1 on my meniscus )… I would like to know if you will be able to put out a nice video, how to workout with a knee surgery ( ligament and meniscus ) the most common injuries of athletes.. you are the best!!!
Jeff, some times ago I’ve seen one of my favorite karateka doing high partial squats… with very heavy loads. Back than I thought he was doing something stupid but I know now better. Also I have bought the book of Frederic Delavier “Mixed Martial Arts anatomy” in which I’ve seen the value of high partial squats for standing fighters. Can you explain a bit about the value of high partial squats for the hip flexors muscles, mainly the strongest one, which is the iliopsoas? Is that the main reason for this type of squats? Thank you in advance!
what if i don’t have any of these issues but still have butt wink?
Till a short time ago I was one of these full range of motion nazi’s also. Until someone told me to shorten my range of motion to 90 degrees maximum, even a bit less. Because I love full depth squats, but my form was horrible, going on my toes, goodmorning half the rep,… I’m just not built for it, I did it for years, form never improved. Also leg presses, always went way too low till my lower back rounded, in this exercise I also shortened the range of motion. Most of the time shorter, stockier people can have good form while doing full range of motion squat, but if you’re somewhat taller with longer limbs, in a lot of cases the form isn’t that good, and the lower back comes into play too much. Don’t judge, do what works for you.
I think I am born super flexible so going low correctly is really easy!
why would i compare half squat/full squat to flat bench/ incline bench. i’d rather look at is like a flat bench only going til arms are 90 degrees vs touching chest. It’s one exercise with different ranges of motion/ i.e different focus of muscle groups/ flexibility issues/ height/ whatever
full range is better though. get flexibility, mobility up and do full range correctly.
Jeff is a fine physio and the majority of his advice is on point and perhaps innovative. BUT… The hardest part of a lowbar squat isnt the bottom. Its towards the middle or lower middle.
The bottom, which should be just below parallel or para is an opportunity to get a little bounce to go back up.
Its at that point just below parallel where you can engage your glutes.
IF you go a$$ to gra$$ then I could see the bottom being the hardest.
2:01 2:28 Witness a “human squat.” Out of respect for humanity, I refuse to do anything other than a human squat, even if and when I decide to compete in powerlifting. You’re right, it’s not even necessarily easier going to just parallel, because the knees are being used as brakes, which places an enormous and unnatural burden on them. I, for one, find it relatively more difficult to rise from a chair than I do from a human squat. I suspect it’s because the glutes and hamstrings are more engaged in the human squat. Most people say that the squat is not a hamstring exercise, and I suspect it’s because they aren’t doing a human squat. My hamstrings exploded when I started doing human squats.
Lol I had this form Nazi come at me during my sesh saying I should squat ass to grass when I was doing 405 for reps (5×5). He could barely squat 135 ass to grass. SMH. I told him straight up. The boost in testosterone comes from squatting heavy. And there’s other accessory movements that can target glutes and hamstrings. He honestly didn’t believe that half squatting was a thing. Said my mobility would be fked up and sht.
Seems to me it depends what you’re squatting for, if you squatting to build legs or enter competition half squats will probably be sufficient but if you’re training for overall strength and ability of motion then no, if someone who does ONLY half squats needs to lift someone or something off them from a lower position they will most likely struggle more than someone who does full range motion because they’re not use to it, plus its better for flexibility and glute strength, if them things don’t matter to you then half squats seem fine to me.
If anyone who knows anything about the human body, you know that your muscles are stronger at full length. Meaning…. If you are performing full length squats your not pushing max effort on your muscles at it’s strongest point…
Variation is the best. Different exercises will eventually train all muscles in the best way.
What better for strength tho as the more muscles you use don’t that lead to greater strength
just watch elliott hulse’s, strengthcamp, “why deep squating is critically important”
yes parallel squat depth is enough. ass to grass squats are more glutes and hammys
Not going below parallel isolates the quads specifically.. It avoids engaging the gluts as much.
I have to say it: you guys are awesome and I love your dynamic from the beginning. Lots of improvement on the videos. And now you’re funny too! Both of you!
Exactely! I used to be a form nazi, but i’ve changed my mind on verious lifts. Going ass to grass will not built you big quads. The lower part is mostly Hamstrings and glutes and since Squats are for most people done to build their quads, whats the point of going so low? You’re way less strong going so deep and you quads wont benefit from that dept anyway.
Better go to parallel or just above with much heavier weight and overload those motherfuckers cause that will grow them much better.
Well said, Lee. ALL weightlifting serves a purpose. Those that insist on only ONE way of doing squats or any exercise are short-sighted (or just dumb). Some guys just have to be right even when they’re wrong. Full Range of Motion exercises are terrific for general exercise, bodybuilding and strength benefits. But, people like shot-putters, discus throwers, sprinters etc. don’t need all Full Range of Motion squats as their legs seldom reach a 90 degree angle. They can start their warm-up sets with full range of motion and then finish off the final sets with partial reps that mimic what their legs will be doing in their field of competition. Why waste strength and energy on full ROM squats when you want to build maximum strength in a 1/4 squat position?
I stand over 190cms, and I have found, thanks to Gallant videos (can’t remember the guy’s name, but his slogan is: “train the muscles, not the joints”) I am now squatting somewhere between quarter and half, and am seeing serious gains, and I HAVE to squat this way because of my long legs and flat feet.
I do a lot of desktop work and running. This really helped a lot to improve my overall posture, back pains and running technique, Thanks a lot!
Shitting in the woods is a bad analogy to a full squat, you should be reaching a 90 degree angle in the eccentric phase of the squat. Good angles are crucial don’t act like you know it, if you don’t.
Do it both.Lightweight usually i do full squats.Full squats heavy ass usually for 1RM.Sometimes heavy half squats more than 4 reps.Doesnt matter bro as long as you demolish your legs workout.Challenge yourself and make it harder.
Can we get a video about anti nutrients in vegetables? Some people say they are the worst thing and others say it’s nothing to worry about.
Great perspective on treating as two different exercises. I am going to take that approach. thank you.
Its common sense that there are benefits to most movements when restricted to certain degrees. They enable you to overload and engage either the first group (or last group) of muscles more intensely.
It wouldn’t bother me what people thought about only doing a quarter of any range.the plates on the barbel should quiet them shouldn’t it? Just as long as you do it correctly innit
I see no statistical significance indicated in your study graph so the data can’t be properly interpreted.
Tomn8er the angle that you press on the legpress makes it more knee friendly. Btw I get knee pain from half squats and legpress but not on parallell squats
And its always damn i cant and wont go deep cuz im no power lifter,i want to build muscle.And thats bullshit,as always post your legs so we can see if its working those half ass squats of yours.
That logo AX Athlean-X and the burst music is really blasting speakers and harsh for the ears. If you are using subwoofers at home youtube tv please be aware of that killing music.
Strongman is a brutal sport and bodybuilding is a beautiful art!
Can tell you don’t have much knowledge/experience with that flat feet line.
With that much muscle your range of motion is limited if you dont stretch regularly and going deep ont the scquat just recruits more glutes. You see that on Powerlifter and weightlifters that there ass is proportional big to there legs.
When you watch athlean x videos and now when you go to your physical therapist and have to tell them how to do your own exercises
Eh, I’ll continue doing ass to grass since stopping prematurely feels physically wrong to me. Everyone else can do whatever they want though.
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You can half squat on steroids. It’s not a squat if you don’t go past 90*. Don’t condone this bullshit.
genetics bros. Ronnie colemon says it himself. If you got the genes, you will look amazin, make gains while only eating pizza like ronnie did when he was a pizza boy and you’ll still look amazing. Ive been training for a year, super strong, super fit with boxing. Gaining weight, gaining size on my arms, legs and shoulders but guess what, i still look the same! My girlfriends tells me i need to train harder!! Fuck that shit!! Now my left knee hurts too, so chasing the dream for me personally is failing. I say leave it to the genetic freaks. Do what you can and dont kill yourself trying to do it
Been squatting in the for 28 years no back or knee injuries whatsoever. Same depth both front and rear sqauts. Have seen people using partial squats and get great results. Usually people do partials who are not very strong in squat regardless how strong they are in other areas. Whatever gets the job done but going in the bucket keeps me aware of my overall strength levels, I still get great results 28 years later and I believe it raises my testosterone and is key to being nearly 47 but looking 27ish
The way i do my squats is with a bench under my butt so i squat down till my butt taps the bench than go back up can’t really do all the way down due to back issues
Squats above parallel kill your knees. This has been proven in multiple studies and if you actually lifted youd know this.
I feel like its finally safe to come out as a quarter squatter. Feel like a weight was been lifted off my shoulders
You are really good bro. I enjoy watching all your videos!������…but how come you don’t make it often like lui marko and nick strength and power does??? You are very educating!!! At least do two or three videos a week.
so true Tom! if your muscles are under tention they will grow. also, Dorian never did squats at all;he did leg presses only!
Tomn8er I’m just saying parallell or ATG squats = longevity and there is a much higher risk to get knee pain with half squats because you can lift alot more weight. This is the same as on the legpress
You will kill two birds with a stone doing 21’s, amirite? 7 partial top-parallel + 7 partial bottom-parallel + 7 full ROM.
Half squats are just building imbalances and will result in injuries. The only reason to squat halfway is so you can put more weight on the bar than you can really squat. All ego. Use a full range of motion and work your hamstrings/glutes.
SINCE GYMS STILL CLOSED I DO EM INSIDE WITH MY ARMS STRECHED OUT FORWARD 30 OR 40 IN A SINGLE SET! OPEN BACK UP THESE GYMS! PRONTO ZULU
What if I think I have hip anatomical restrictions but I can’t rotate my knees out when I squat because it puts too much pressure on my knees?
Finally someone calling out all the haters who have no muscle and no genetics for a good physique so they talk shit about people who have huge legs form. Their form sucks but their legs are huge? Come on. And why is squatting such a big deal in the first place. It doesn’t make you a tough guy or more of a man no more than any other lift does.
This dude is absolutely incredible. Has taken my fitness to a whole new level
Im not against partials i think they are a great tool for bodybuilding but when it comes to squats there is just little benefit to doing anything less than parallel. Maximum tension is placed on the quads at parallel and the glutes are involved throughout the entire movement, some guy in here said the glutes arnt active at the top which is just dumb if ur still in a hip hinge the glutes are still working, they might feel like they are less active but thats only because once u go above parallel u are in a much better position to lift the weight and the total tension between both ur quads and glutes is lessened greatly. Saying that we shouldn’t question thier techniques just because thier pro body builders is dumb they could still be doing some aspects of thier training wrong and there is still probably a better approach to be had. We also cant contribute thier leg gains to simply one of thier exercises because bodybuilders fo a plethora of exercises for each body part, its far more likely that most of their results were from the 10 other exercises they do for legs so u cant really put that much weight on just one exercise when there were many that contributed to the final result.
I do both, 3 sets of full range, 3 sets of particials. I consider the particals as an assistance exercise. But i must say, my leg development is at it its best when from these partical reps. Any ways guess it comes down to what you perfer
Every third leg day I replaced lo-bar squats with hi-bar hi-rep half squats (or maybe one-third squats) without lock out, always under tension. It definitely helped develop my quads.
Saw a guy doing this in the gym, he was barely squatting and I had to see if it was a thing
I just try to go as low as I can. I can’t hit ass to grass, my body won’t let me go that low with a barbell on my back. I know a dumb fuck who bounces his ass off the ground, and his hip popped lmao dumb shit.
I always fart when I do a full squat. Then I accusingly look around as if I am disgusted.
I’ve gotten results doing ass to grass in the quads hams and glutes, but I understand not everyone can and not everyone will.
Too much contradictory information in the health and fitness industry. One day there’ll be contradictory information on breaking wind. I really wouldn’t be surprised.
I gave up bar squats sometime ago now. I have extremely long femurs and I lean forward so much that seems like I’m doing good mornings. I never feel my quads while performing this exercise and, when I try to go deeper, I feel a strain on my groin muscles. Not everybody is built to do bar squats, so just stick to hack squats and legpress and you’ll be fine.
So the butt wink is bad form and should not be done, is that what your saying? Thanks and great channel.
Luckly most NFL players do parallel squats, to bad their legs ain’t developed like crazy..Oh wait.
Was literally wondering about this in the gym earlier, thanks dr layne!
Great video. Always impressed by AthleanX’s “science behind sport” emphasis.
From 10:00 to 11.20 you explain my problem but im not entirely sure if i understand the fix. Just like jesse, i also have the abductor issue after moving my leg outward. Is that something i need to worry about or do something about?
Its about developing muscles not how much weight your lifting dillon u gotta learn from someone who actually wants to help
Question please I had some surgery on my right knee 3 weeks ago I couldn’t squat past 45 degrees without my knees wanting to buckle. I had a hole drilled into the head of my femur and bone cement to help regrow bone to fix microfractures my legs are not very strong as of now going to do my left leg in August. What can I do to get stronger. My glutes need alot of strengthening to I drive a delivery truck all day long.
Finally some freaking common sense rather than repeating some BS you learned in HS conditioning class from your chicken legged gym teacher… Each range of the squat works different areas. I’m 6’1″ roughly and the deeper I go, the bigger my glutes and hams get and they are over grown compared to my quads, upper half of range targets quads. A chicken legged 150lb guy was making fun of people not going full down, he was intimidated and butt hurt because I squat 5 plates for reps and he squats literally 1.5 ass to grass and has NO legs… I have massive legs… I go close to parallel.
I’m what you’d probably consider a “casual” weightlifter but I take good health/diet/exercise seriously. Your commentaries are great. As someone with a couple of doctorates myself, I need to see/hear the research. Thank you for presenting in such a clear & precise way.
Not surprised at all.
For years I’ve been doing half squats, or to just above parallel. With up to 325lbs.
I recently switched back to full ATG squats, well well well. 135 lbs was difficult, as in very! And I was very sore the next day, my quads, glutes and hamstrings! With the partials I was almost never sore. I did gain muscle size and some strength, but nearly what I would have had I been doing the full range of motion. So going back to basics on all of the exercises, full range with lower weight and getting the technique dialled in, no cheating just to say I can lift heavy weights. Ego, can be a hinderance.
2.5 years ago i had a lowerback injury. Since then i can’t go higher than 50KG in squats and deadlifts to stay safe, even 10KG extra already gives me injuries. The way the squats are perfomed here are actually really good. Before i saw this people told me u need to go as deep as possible and that made things only worse.
Depends on biomechanics of a persons structure. Some people can go ATG and others can’t no matter how much flexibility work they do. I go just below parallel as I’m not suited for ATG squats. I’ve tried them, they just don’t suit my structure. Btw the guys doing ATG squats, most of them end up with back pain later on.
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when i do squats i add in a couple of sets of box squats at a higher weight then i can normally squat, good idea?