just careful with those knees moving too foward.. remind to pull your butt as you come down.. specially to avoid injuries as you keep increasing the weight.. but i am very impressed.. very hard to see someone at the gym doing the ATG squats..
I don't hate on ATG squats, but I would like to correct a few of you on the powerlifting squat. The weight isn't stopped by the knees, it is stopped by the hips. The PL Squat is a hip driven movement.
looks like your locking your legs out at the top aswell. you should goto like 90-99% all the way up to keep tension on. its like a mini rest if you lock out.
i cant see for sure though but it sure looks like your bombing up and locking out
the problem with ATG squats is the if you come down to fast or you 'bounce' the weight up then where you glutes meet your calves the momentum will keep pushing down stretching your knee joint around these muscles which is bad.
@Ibeatgyno23- do not listen to this guy. clearly his knowledge of performing squats properly is stuck in a time machine. as long as your toes are pointed where your knees go youre good. as to SwitchBlade999, those squats look clean. now up the weight brah!
looks pretty good, lower back rounds a little, but I've seen a lot worse at a lot less depth. My main advice would be to get a squat rack or switch to front squats. You wont get very far with squats if you have to press the weight onto your back
@n2rollerblading Just in the beginning to get the bar up to a rack position, then press it over. But honestly I just really like front squats. Hate back squats though
This comment has received too many negative votesshow
ATG squats are worse then parellel..you idiots.. ATG is bad for the knees.. do whats good for you... all i know is going to parallel i see strength gains.. id rather do a quarter squat and make progress then do an "atg" squat thinking im all high and mighty because of my depth and look like the person who posted the video..a little girl.
@thearmchairexpert - Not even close to true. ATG squats build the most power - they work your posterior chain MUCH more than parallel. Going parallel = dominant quad work. Below parallel = posterior chain = explosive power. Also, read xHaRm51's post below.
When going parallel, you stop going down at a point that causes lots of stress on the knees. Going below relieves the stress of trying to bring the weight back up, and also transfers some of the load to your hips (which are very strong).
It is harder, but then that means that the weight is too heavy. Check out what Rippetoe says in his book on strength training. Basically he says, if you can't do a full squat, the weight is too heavy and you'll end up potentially doing more harm than good.
exactly stopping at paralles is worse for your knees cause the stopping motion is transfered into your knees whereas atg all the stopping motion is in your hamstrings wich is good....some people will never learn
c'mon if you were really going to make progress, you wouldnt be able to squat anymore because you wont always be able to clean as much as you squat OR put it behind your head.
He's doing a high bar olympic squat, hip drive does not apply the same as a low bar Rippetoe style squat. Notice how his torso angle stays more or less constant.
There are two main types of barbell back squats, high bar (aka olympic style) and low bar (aka power squat, Rippetoe's athletic squat). High bar is more quad dominant (posterior chain is still involved) which is why olympic weightlifter do it. High bar = squat down, knees come forward, back angle constant. Low bar = sit back with hips, knees do not travel as much, hamstrings/posterior chain do the work. Hip drive applies to low bar/power squat not high bar olympic/ATG squat like this guy.
too lil weight. squat is a hard exercise if down slowly in a controlled manner, for him that seems good enough weight...everybody says squat heavy, thats really a dumb thing to say because heavy is relative to the squater, heavy for you might be light for me.
Squat form looks pretty good... You're going a bit deep, but some people say that's better than parallel.
I hope you do know, however, that you're doing WAAAAY too little weight. It's hard to judge your form from such light weight. For squats, you'd have absolutely no chance of lifting it up above your head.
Good form. For gods sake slow down a bit and don't snap the legs at the top. You should raise a bit slower. Eliminate momentum and you'll gain faster.
i think it would help if you back your hips before moving anything and then "sit down." this should help to keep your knees from going too far forward. try practicing this in front of a wall with your toes touching the wall and trying not to touch the wall as you perform the squat. otherwise your arch and drive looks great. hope this helps.
great form, i agree with namlo, try to keep your knees from going forward past your toes unless thats the only way for you to go atg. keep up the good work! way better squat than most ppl do
its clearly light weight for you... SLOW DOWN!!! maybe pausing at the bottom will help work balance.. if you are trying to get down lower try some stretching... remember its impossible to stretch a contracted muscle!
Squats should go as deep as to still maintain a lordotic aspect to the spine! That is the full range of motion for that individual! You won't look cool going beyond paralell if your back rounds on a deep descent and slips a disc!
Honken, there is nothing wrong with his foward lean. the angle at which you lean depends on were the weight is placed. the bar should always be in the center of your body. if he were doing front squats, he could then lean back
TetoElMonaBellend is alkin shit keep ya feet in a position where they are under your hips or just wider. Keep up the good work and add weight each workout to build up them legs! All the best war kid!!
Hey thanks for all your comments. 13 pullups, you say im rounding my lumbar- is this why it appears that my pelvis is going forward, and my lower bac appears to be rounding (or is it rounding which is hte ame thing as the lumbar rounding..?)
I have the exact same problem as you,as I go below parallel,my pelvis rounds forward,Ive read that this is caused by the hamstrings being stiff,therefore not stretching when they shoud,instead they "pull" your pelvis in.
stretching and RDLs/GMs should help
t-nation has some good articles about this issue(search for "Neandhertal no more")
i've watched this video a few times. it appears that on at least a few of these reps you are rounding your lumbar. this is a problem for safety and performance. see a trainer.
u only have to go parralell to the floor, not any lower & spread your feet apart a lil bit more thats what is making your knees go past ur toes & dont snap your knees on the way up dont lock them like that doit slow
Why should he only go to parallel? Do you know what ATG Squats are? Go do some curls in a squat rack and don't forget to check your hair between sets.
The reason why people only go to parallel is because that's easy, and ATG squats are way harder. People don't want to work hard. That's what separates the men from the boys. It's fine if your knees go past your toes, that's how the human body works. And you should explode up as fast as you can. If you want to go deeper maybe give the outside of your shins a good rubdown before each set, and standing on heel blocks helps alot too.
Peoples ability, and particularly their initial ability to perform a squat is often dependent on their body structure, the long thigh bones of this guy means his flexibility is somewhat compromised but practice really helps - compared to previous videos there is considerable improvements although need 2 watch the depth later in the set
This makes no sense at all. Both have benefits. ATG harder in what way? I suppose more flexibility in the ankles knees, hips back are needed. Also more balance perhaps? At Parallel You would do more weight than when doing ATG. With parallel you are more specifically worrying about moving more weight. ATG you are developing total ROM, but in what sport are you concerned with squating all the way down and popping up with the most force?? not many. maybe a baseball catcher?
LOL I spoke the truth. A larger ROM works much more than just hamstrings. Style all depends on what you are trying to achieve which is what I was talking about.
just careful with those knees moving too foward.. remind to pull your butt as you come down.. specially to avoid injuries as you keep increasing the weight.. but i am very impressed.. very hard to see someone at the gym doing the ATG squats..
juan1974mendez 1 week ago
I don't hate on ATG squats, but I would like to correct a few of you on the powerlifting squat. The weight isn't stopped by the knees, it is stopped by the hips. The PL Squat is a hip driven movement.
KTMONEY100 1 month ago
If your ass ain't touching the floor no ATG bro.
Go lower.
AndyHarglesis 2 months ago
not bad, but doesnt really count for shit seeing as its light enough for you to clean and press
fergie232 2 months ago
Low back starts to round at the bottom, do more hip stretching.
paragonx88 2 months ago
@paragonx88 how would you do this? same problem here.
thebna89 2 months ago
Form looks solid. Get a damn rack
TBW92 3 months ago
looks like your locking your legs out at the top aswell. you should goto like 90-99% all the way up to keep tension on. its like a mini rest if you lock out.
i cant see for sure though but it sure looks like your bombing up and locking out
adamgm84 6 months ago
pelvis tucks in, other than that, it looks good to me
omgxxxomg 8 months ago
the problem with ATG squats is the if you come down to fast or you 'bounce' the weight up then where you glutes meet your calves the momentum will keep pushing down stretching your knee joint around these muscles which is bad.
TheDancingMarionette 8 months ago
the slight buttwink at full depth is totally okay imo. i've never seen someone go full depth without a slight pelvic rotation
diwr 9 months ago
you're squatting like 3 pounds
Fusionx916 1 year ago
@Fusionx916
your e-penis big enough faggot?
canitasteyou321 1 year ago
@canitasteyou321 shut up and squat
SwitchBlade999 10 months ago
@canitasteyou321 shut up and squat
SwitchBlade999 10 months ago
try front squats, it really helped my form for back squats with ATG
whohwa 1 year ago
I can only go parallel because the bar hits the squat rack at the lowest point. How can I do ATG squats?
pyrolowryder 1 year ago
@pyrolowryder step out of the rack lol
whohwa 1 year ago
you are doing good, don't sweat it.
1stNeoSpartan 1 year ago
youre gonna be a hot dude
lauralikes 1 year ago
knees should not go over toes
Ibeatgyno23 1 year ago
@Ibeatgyno23- do not listen to this guy. clearly his knowledge of performing squats properly is stuck in a time machine. as long as your toes are pointed where your knees go youre good. as to SwitchBlade999, those squats look clean. now up the weight brah!
thadeucedeuce 1 year ago
Comment removed
thadeucedeuce 1 year ago
looks pretty good, lower back rounds a little, but I've seen a lot worse at a lot less depth. My main advice would be to get a squat rack or switch to front squats. You wont get very far with squats if you have to press the weight onto your back
petegriswold 1 year ago
@petegriswold how would front squats make it any easier to get that bar up?
n2rollerblading 1 year ago
@n2rollerblading Just in the beginning to get the bar up to a rack position, then press it over. But honestly I just really like front squats. Hate back squats though
petegriswold 1 year ago
Are you pushing up from your toes or heels?
coreysbaker23 1 year ago
Damn didnt know the professor had good squat form.
theguy1224 1 year ago
Good depth, back is arching back a little too much, but other than that, i'd say spot on mate :)
ukmuscle08 1 year ago
Damn, you're almost squating 100lbs, that's so super impressive. . . .
Cansololife 1 year ago
bah... you know shit that was a set of 66lbs
apoc131 1 year ago
Excellent form
erh5061 2 years ago
This comment has received too many negative votes show
ATG squats are worse then parellel..you idiots.. ATG is bad for the knees.. do whats good for you... all i know is going to parallel i see strength gains.. id rather do a quarter squat and make progress then do an "atg" squat thinking im all high and mighty because of my depth and look like the person who posted the video..a little girl.
thearmchairexpert 2 years ago
@thearmchairexpert - Not even close to true. ATG squats build the most power - they work your posterior chain MUCH more than parallel. Going parallel = dominant quad work. Below parallel = posterior chain = explosive power. Also, read xHaRm51's post below.
Sully1111 2 years ago 3
lets talk on the internet iinstead of lifting
The656 2 years ago 2
@The656 Do you work out all day? Is that why you have no time to talk on the internet.
supasonicman 2 years ago
arent you suppose to keep your knees above your feet?
some5672 2 years ago
@some5672 It's okay as long as you have your knees pointing the same way as your toes.
funk192 1 year ago
You, sir, have incredibly long femurs.
TempestTenor 2 years ago 2
This comment has received too many negative votes show
Bad...his knees will pay in the future...
VlEJOFLACO 2 years ago
Not really. ATG squats are MUCH better for the knees then going parallel.
xHaRm51 2 years ago 40
and why is that>
marxistsoldier 2 years ago
When going parallel, you stop going down at a point that causes lots of stress on the knees. Going below relieves the stress of trying to bring the weight back up, and also transfers some of the load to your hips (which are very strong).
xHaRm51 2 years ago 3
its hard to get up from a deeper position i think, but i see your point
marxistsoldier 2 years ago
Definitely =)
xHaRm51 2 years ago
It is harder, but then that means that the weight is too heavy. Check out what Rippetoe says in his book on strength training. Basically he says, if you can't do a full squat, the weight is too heavy and you'll end up potentially doing more harm than good.
cmk1964 2 years ago
exactly stopping at paralles is worse for your knees cause the stopping motion is transfered into your knees whereas atg all the stopping motion is in your hamstrings wich is good....some people will never learn
ilftw8 2 years ago 4
c'mon if you were really going to make progress, you wouldnt be able to squat anymore because you wont always be able to clean as much as you squat OR put it behind your head.
FeaRxUnLeAsHeD 2 years ago
too little weight to judge anything
also im surprised no one has critiqued ur hip drive. You have NO hip drive during your repetitions which easily add 50 lbs to your squat.
toolong46 2 years ago 3
He's doing a high bar olympic squat, hip drive does not apply the same as a low bar Rippetoe style squat. Notice how his torso angle stays more or less constant.
grambo22 2 years ago
i dotn get wat ur saying
high bar low bar, r u referring to where he's placing the bar (upper or lower traps)?
Im just pointing out his quads are doing most the work. Unless he's trying to emphasize work on his quads, he should def encorporate a hip drive
toolong46 2 years ago
There are two main types of barbell back squats, high bar (aka olympic style) and low bar (aka power squat, Rippetoe's athletic squat). High bar is more quad dominant (posterior chain is still involved) which is why olympic weightlifter do it. High bar = squat down, knees come forward, back angle constant. Low bar = sit back with hips, knees do not travel as much, hamstrings/posterior chain do the work. Hip drive applies to low bar/power squat not high bar olympic/ATG squat like this guy.
grambo22 2 years ago
too lil weight. squat is a hard exercise if down slowly in a controlled manner, for him that seems good enough weight...everybody says squat heavy, thats really a dumb thing to say because heavy is relative to the squater, heavy for you might be light for me.
TDguider 2 years ago
It's too little weight because he could pull the bar off the ground and put over his head. He could squat a lot more weight than that.
xHaRm51 2 years ago 3
how far apart should my feet be? shoulder? or is wider better
skyzolol 2 years ago
Squat form looks pretty good... You're going a bit deep, but some people say that's better than parallel.
I hope you do know, however, that you're doing WAAAAY too little weight. It's hard to judge your form from such light weight. For squats, you'd have absolutely no chance of lifting it up above your head.
mithrilfox87 2 years ago
going a bit deep?
what do u think atg squats are? lol
iverma89 2 years ago
parallel squats are not real squats. this is the proper depth
ice86x 2 years ago 2
Bout damn time some one knows what they are talkin' bout.
VitaminJ 2 years ago
Check out the Squat Rx series on Youtube.
I don't think you're supposed to bend your knees that far past your toes, but it could be effected by height/femur length etc..
trkilladawg 3 years ago
Good form. For gods sake slow down a bit and don't snap the legs at the top. You should raise a bit slower. Eliminate momentum and you'll gain faster.
200kHomebasedbiz 3 years ago
of course your pelvis will move at the end of it's natural motion range...
good form
analhilator 3 years ago
i think it would help if you back your hips before moving anything and then "sit down." this should help to keep your knees from going too far forward. try practicing this in front of a wall with your toes touching the wall and trying not to touch the wall as you perform the squat. otherwise your arch and drive looks great. hope this helps.
laoxboix206 3 years ago
You are tailing under a bit at the bottom position. Work on some additional core stability and hip/knee/ankle mobility to correct this.
luckyboy169 3 years ago
lmao you look exactly like me!!!
i watched this vid n thought how the f*** did some1 get a vid of me squattin lmao
cant believe it
welshace13 3 years ago
great form, i agree with namlo, try to keep your knees from going forward past your toes unless thats the only way for you to go atg. keep up the good work! way better squat than most ppl do
xlelanolx 3 years ago
You are hitting proper depth, dude. Your hips go below your knees
CFH320 3 years ago
Nice form!! You leaned forward a bit on the second to last rep, but that's my only criticism. Good work.
barrysbody 3 years ago
most people on here are crazy. the form was pretty good. you kept your chest nice and high
that big exhalation before you squatted is a bad idea though, you want to keep your belly nice and inflated to stabilize your spine
klined 3 years ago
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haha no shit
bigboidrummer 3 years ago
This comment has received too many negative votes show
too far down, youll end up ripping your ass mucles
bigboidrummer 3 years ago
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yea, keep it up your going to shit out your ass veins, there is no need to go that low
KrazyK823 3 years ago
dont let ur knees come forward
NamloTCB22 4 years ago 3
its clearly light weight for you... SLOW DOWN!!! maybe pausing at the bottom will help work balance.. if you are trying to get down lower try some stretching... remember its impossible to stretch a contracted muscle!
jmm121884 4 years ago
Squats should go as deep as to still maintain a lordotic aspect to the spine! That is the full range of motion for that individual! You won't look cool going beyond paralell if your back rounds on a deep descent and slips a disc!
yobolion 4 years ago
I think that might still look a lot cooler than not going to parallel, which can cause a very serious condition called pussy-itis.
drewfasa 4 years ago 8
This comment has received too many negative votes show
Yes a non pussy with a slipped disc haha!
yobolion 4 years ago
Comment removed
ice86x 2 years ago
better get a bar to hold that weight, because i think 180 lbs. is going to be tough to lift above and behind your head.
mycatisromeo 4 years ago
good job
rundat 4 years ago
You lean forward. Back should be straight in ATG's if you really want yo be able to scratch your ass with your heels.
Honken 4 years ago 2
Honken, there is nothing wrong with his foward lean. the angle at which you lean depends on were the weight is placed. the bar should always be in the center of your body. if he were doing front squats, he could then lean back
ice86x 2 years ago 3
TetoElMonaBellend is alkin shit keep ya feet in a position where they are under your hips or just wider. Keep up the good work and add weight each workout to build up them legs! All the best war kid!!
richiericholmes1207 4 years ago
U need really go to a drugstore !!!
ALFREDTOMATIS 4 years ago
Don't listen to the trainers, keep going deep. Buy some weightlifting shoes.
ArdenGuy 4 years ago
Perfect full squat
doggab 5 years ago
Hey thanks for all your comments. 13 pullups, you say im rounding my lumbar- is this why it appears that my pelvis is going forward, and my lower bac appears to be rounding (or is it rounding which is hte ame thing as the lumbar rounding..?)
SwitchBlade999 5 years ago
I have the exact same problem as you,as I go below parallel,my pelvis rounds forward,Ive read that this is caused by the hamstrings being stiff,therefore not stretching when they shoud,instead they "pull" your pelvis in.
stretching and RDLs/GMs should help
t-nation has some good articles about this issue(search for "Neandhertal no more")
YayOrNay 4 years ago
i've watched this video a few times. it appears that on at least a few of these reps you are rounding your lumbar. this is a problem for safety and performance. see a trainer.
43pullups 5 years ago
u only have to go parralell to the floor, not any lower & spread your feet apart a lil bit more thats what is making your knees go past ur toes & dont snap your knees on the way up dont lock them like that doit slow
TetoElMonaGuillo 5 years ago
Why should he only go to parallel? Do you know what ATG Squats are? Go do some curls in a squat rack and don't forget to check your hair between sets.
Ronsauce1 4 years ago 47
@Ronsauce1
I don't know who you are, or if I'll ever meet you; but rest assured that I love you after this post.
deathtaco 1 year ago
The reason why people only go to parallel is because that's easy, and ATG squats are way harder. People don't want to work hard. That's what separates the men from the boys. It's fine if your knees go past your toes, that's how the human body works. And you should explode up as fast as you can. If you want to go deeper maybe give the outside of your shins a good rubdown before each set, and standing on heel blocks helps alot too.
donovanbrambila 4 years ago
frankly, you don't have a clue... read some research before you come posting BS on here.
1bagger35 4 years ago
I would love to know what is BS about my post. Oh do enlighten me...
donovanbrambila 3 years ago
I would love to know what is BS about my comment.
donovanbrambila 3 years ago
Peoples ability, and particularly their initial ability to perform a squat is often dependent on their body structure, the long thigh bones of this guy means his flexibility is somewhat compromised but practice really helps - compared to previous videos there is considerable improvements although need 2 watch the depth later in the set
chancegone 4 years ago 2
This makes no sense at all. Both have benefits. ATG harder in what way? I suppose more flexibility in the ankles knees, hips back are needed. Also more balance perhaps? At Parallel You would do more weight than when doing ATG. With parallel you are more specifically worrying about moving more weight. ATG you are developing total ROM, but in what sport are you concerned with squating all the way down and popping up with the most force?? not many. maybe a baseball catcher?
jmm121884 4 years ago
atg works ur hamstrings more
talk if you no something. In other words, STFU if your blabbering random shit you rumor about with your friends.
toolong46 3 years ago
LOL I spoke the truth. A larger ROM works much more than just hamstrings. Style all depends on what you are trying to achieve which is what I was talking about.
jmm121884 3 years ago
@TetoElMonaGuillo Sigh.... Obviously a guy who doesn't know how to do squats
RSixBoy 1 year ago
thanks
SwitchBlade999 5 years ago
good.
GHOSTrun 5 years ago
Looked perfect. Good to see a young guy doing a squat right for a change.
bulldog1234 5 years ago