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If, one the other hand, you squatted to a higher bottom position, your glutes and hams wouldn't be placed in a significant stretch and the quads would be pretty much the only muscle remaining to tackle the job. Think of it this way: If you've got fairly tight hamstrings and glutes, when you squat deeply enough to stretch those muscles taut, you'll be able to use the elastic rebound to propel yourself out of the hole without needing much contribution from the quads. He told me that from his experience, tighter people, as a rule, are able to exploit the stretch-shortening cycle much more effectively than people who aren't so tight. During a recent conversation with T Nation contributor Christian Thibaudeau, I mentioned how I feel my quads much more during partial squats as opposed to deeper squats. Now here's a counter-intuitive but common exception to that general rule. So if you're a bodybuilder looking to develop that "teardrop" appearance just above the knee, ATG squats are a useful tool.Īnd looking at this question more generally, all else being equal (which is rarely the case), the deeper you squat, the greater the stress to all the muscles involved: glutes, quads, hams, adductors, and so on. When it comes to using squats to get stronger, the first thing to recognize is that squatting to various depths will change the magnitude of stress experienced by the different muscles in your legs.įor example, in most people, squatting ATG puts especially high tensions on the vastus medialis (part of the quadriceps complex). What's the best depth for maximal safety?.What's the best depth for optimum sport specificity?.What's the best depth for optimum muscular gains?.What's the best depth for optimum strength gains?.There are at least four different criteria for assessing proper squat depth for you and your objectives: Is it really necessary to "leave a stain on the floor" to get the most from your squats? Or do various types of partial ROM squats have their place in a legitimate training program? 4 Questions to Ask It's quite another thing if you do partial squats for one of the legitimate reasons. It's one thing if you squat shallow because you're a self-delusional punk just trying to impress your bro's by putting more plates on the bar.
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Everyone knows that the only real squat is "ass to grass, bro!" Right? Probably brags to his friends about his new 1RM even though his knobby knees barely bend when he squats. Sure enough, it happens: he gets under the bar, drops one-fourth of the way down, and stands back up. Just by looking at him you know exactly what's going to happen when he steps into the squat rack. There's no rule saying you have to choose between ATG and partial squats.Whether or not you can squat deep without "buttwink" is mostly a factor of bony hip structure.Many sports would benefit more from partial ROM. ATG squats are only specific to one sport - Olympic weightlifting.Olympic weightlifters - known for being the deepest squatters - often use very shallow, overloaded squats in their training.
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ATG squats allow the quads to take a vacation and they never develop.