Squats- parallel or ATG

[MRmichael.hooker]

Saw this on a buddy’s FB earlier and thought I’d share in here to see what everyone thought.

“you definitely kept good form, but “parallel” is actually the worst place to stop for the knees. That’s the point of the highest shear force”

[naturalguy]

Did he have anything to back up that claim?

[Cellardweller]

I go parallel. I lack flexibility to go ATG. Dispite having existing knee issues, this gives me zero pain. Quarter or half squats will give you knee pain since you brake the movement with your lower quads, stressing the joint. At parallel you brake with your hips and glutes. Maybe your buddy squats narrow with knees in front, toes pointing foreword, instead of wider stance, toes out

[MRmichael.hooker]

Did he have anything to back up that claim?

Nope that was his whole comment.

[MRmichael.hooker]

I go parallel. I lack flexibility to go ATG. Dispite having existing knee issues, this gives me zero pain. Quarter or half squats will give you knee pain since you brake the movement with your lower quads, stressing the joint. At parallel you brake with your hips and glutes. Maybe your buddy squats narrow with knees in front, toes pointing foreword, instead of wider stance, toes out

No, my friend had posted a video of him doing squats (which looked completely fine) going just below parallel and one of his friends made that comment.
I agree with you; I've always believed it's typically a flexibility/stance indicator on if you go to parallel or ATG.

[Rex]

"Parallel to the ground" isn´t universal for everyone. We all have different bone lengths.
What you have to look at is the angle behind the knee. Meaning the angle between the lower leg and upper leg bones.
If you reverse the movement when those are at an 90 degree angle to another THAT`S when shearing forces on the knee cap are the greatest.
Going lower than that (less degrees between the two) enables you to engage the hips and they will help getting out of the hole.

[Altered Beast]

Go past parallel, it's not difficult. The deeper you go the more of your quads, glutes, hams and calves get worked as opposed to the knees/hips.

Your guy doesn't need to post any evidence, that has been known since the 1950's and was discovered through countless Olympic Weightlifting trails in Russia that lead to their legendary strength science that all American Powerlifting programs are based off of. The science is from the 1950's-70's. Mel Siff's Supertraining was based off of this science for example (this book is referenced in countless PL programs). Why do you think Olympic Weightlifters asses touch the ground when they clean off of the floor? MORE POWER!!!!!!!

*I guess it's one of those things one should pick up by simply being alive =)

[Rex]

Go past parallel, it's not difficult. The deeper you go the more of your quads, glutes, hams and calves get worked as opposed to the knees/hips.

Your guy doesn't need to post any evidence, that has been known since the 1950's and was discovered through countless Olympic Weightlifting trails in Russia that lead to their legendary strength science that all American Powerlifting programs are based off of. The science is from the 1950's-70's. Mel Siff's Supertraining was based off of this science for example (this book is referenced in countless PL programs). Why do you think Olympic Weightlifters asses touch the ground when they clean off of the floor? MORE POWER!!!!!!!

*I guess it's one of those things one should pick up by simply being alive =)

Agree!

[ChrisTuttle]

Saw this on a buddy’s FB earlier and thought I’d share in here to see what everyone thought.

“you definitely kept good form, but “parallel” is actually the worst place to stop for the knees. That’s the point of the highest shear force”

Well I think it really depends on someones structure and type of squat form. I agree for me stopping at parallel bothers my knees. I have to dip below parallel but def do not go down as far as can.

[ChrisTuttle]

"Parallel to the ground" isn´t universal for everyone. We all have different bone lengths.
What you have to look at is the angle behind the knee. Meaning the angle between the lower leg and upper leg bones.
If you reverse the movement when those are at an 90 degree angle to another THAT`S when shearing forces on the knee cap are the greatest.
Going lower than that (less degrees between the two) enables you to engage the hips and they will help getting out of the hole.

You def had a better way of putting it than I did.

[Altered Beast]

You def had a better way of putting it than I did.

I'll never understand how this became a topic of discussion in the fitness world...

[BigChrisF]

Why do you think Olympic Weightlifters asses touch the ground when they clean off of the floor?

Because the lower you can get under the bar, the less distance you have to clean it off the floor.

[Nmowery]

^exactly...they aren’t trying to get their ass lower for more power, they’re trying to reduce the distance the bar has to travel upwards.

Regardless...I don’t really give a shit how far other people squat. I see little shits at the gym half repping em all the time, but it isn’t my place to correct them. If I tell them out of nowhere that they squat high, they’re not gonna listen, so it’s whatever.

Hell, I had someone film me doing a set of 20 about a month ago after moving my stance wider and going from high bar to low bar, and half my reps were a couple inches high. I don’t really care though, because it doesn’t matter until I’m squatting in front of 3 judges.

[ChrisTuttle]

I'll never understand how this became a topic of discussion in the fitness world...

Not following. Topic whether to go parallel or ATG? I think it is a topic that many do not fully understand. I have seen people who def should be going ATG.

[Altered Beast]

Because the lower you can get under the bar, the less distance you have to clean it off the floor.

Yes and it further activates the posterior chain/quads to recruit more motor units for explosive power. The Science is very much there my man!

Try performing a hang clean or a stiff legged power clean and tell me your explosive power isn't reduced. The hips simply must be very low and the reduced ROM is just a bonus.

^exactly...they aren’t trying to get their ass lower for more power, they’re trying to reduce the distance the bar has to travel upwards.

Regardless...I don’t really give a shit how far other people squat. I see little shits at the gym half repping em all the time, but it isn’t my place to correct them. If I tell them out of nowhere that they squat high, they’re not gonna listen, so it’s whatever.

Hell, I had someone film me doing a set of 20 about a month ago after moving my stance wider and going from high bar to low bar, and half my reps were a couple inches high. I don’t really care though, because it doesn’t matter until I’m squatting in front of 3 judges.

The science has been well established and proven my man =)

Not following. Topic whether to go parallel or ATG? I think it is a topic that many do not fully understand. I have seen people who def should be going ATG.

Unless the athlete is training to increase their vertical jump, different story. Basketball players often Squat high to mimic their stance while on the basketball court and where they start their jump from.

So what I'm saying is unless you're a professional basketball player and you want to get stronger and more muscular, SQUAT DEEP! Again I don't understand why this is even a topic in the fitness world....

[spartan300]

The rule back in my day was your ass had to be below paralell for it to be considered a full squat. Anything else were partials. Talk about peer pressure!

[Altered Beast]

The rule back in my day was your ass had to be below paralell for it to be considered a full squat. Anything else were partials. Talk about peer pressure!

That shit needs to come back! Tired of all of these pussies out there that won't Squat deep because "it hurts" or "I'm sore for too many days after".

The above has nothing to do with our boy Hooker, but still it is discussed every time someone on the internet posts a damn Squat video. The fitness culture needs to change and toughen up!!

[ChrisTuttle]

Yes and it further activates the posterior chain/quads to recruit more motor units for explosive power. The Science is very much there my man!

Try performing a hang clean or a stiff legged power clean and tell me your explosive power isn't reduced. The hips simply must be very low and the reduced ROM is just a bonus.



The science has been well established and proven my man =)



Unless the athlete is training to increase their vertical jump, different story. Basketball players often Squat high to mimic their stance while on the basketball court and where they start their jump from.

So what I'm saying is unless you're a professional basketball player and you want to get stronger and more muscular, SQUAT DEEP! Again I don't understand why this is even a topic in the fitness world....

OH yes of course. I get what you are saying. Too many want to look like they squat more so the use limited range of motion.

[ChrisTuttle]

The rule back in my day was your ass had to be below paralell for it to be considered a full squat. Anything else were partials. Talk about peer pressure!

Yeah it was like that in my high school. It was common knowledge then.

[MRmichael.hooker]

That shit needs to come back! Tired of all of these pussies out there that won't Squat deep because "it hurts" or "I'm sore for too many days after".

The above has nothing to do with our boy Hooker, but still it is discussed every time someone on the internet posts a damn Squat video. The fitness culture needs to change and toughen up!!

Ya the point of the OP was more so this guys comment of "parallel is the worst place to stop for your knees" , not really on the benefits of going slightly below parallel compared to ATG.