Deep Squats Vs. 90 Degree Squats

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Deep Squats Vs. 90 Degree Squats

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Күн бұрын

In this QUAH Sal, Adam, & Justin answer the question “Is it best to do ass to grass squats or mix it up?"
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“Deep Squats Vs. 90 Degree Squats"
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Пікірлер: 83

@davifurtado6534 2 жыл бұрын

Squatting ATG is tough dude, it's literally twice the ROM compared to a parallel squat. I was talking to a guy once on how after a year of training I was able to squat 90kg and he told me after a year you should be able to squat 120kg at least and I thought I was weak af, then I found out he was squatting parallel and I was squatting ATG. I measured, my bar was moving 43cm more than his EVERY SINGLE REP. It's TWICE the rom of a parallel squat Squatting ATG is way more sensitive to weight and your numbers will look like shit. You also can't follow programs like 5x5 because of that

@RobRIPDG 2 жыл бұрын

It's also beyond crucial for grappling or mma. The ability to drive weight from such a deep squat is so valuable

@jmcleda8138 2 жыл бұрын

Not for me dude, been training for about 4 months, with like 1 month off spread through those 4 months, and my max ATG squat is 100kg, so I think it's you that's just weak af, cuz im by no means strong: 70kg bench, 140kg deadlift also I weigh 60 kg.

@thestoicwhinger 2 жыл бұрын

@@jmcleda8138 Cool story. Totally missed the point

@brucele2776 2 жыл бұрын

@@jmcleda8138 ronnie coleman

@Underratedcommentator 2 жыл бұрын

@@jmcleda8138 odd comment

@GeordellTheIncred Жыл бұрын

What you guys are saying is completely true! Most of my life I’ve been squatting 90° & when I started trying to do deep squats it just wasn’t the same because my body was trained to do 90° all the time! I hate when you do squats & someone tries to tell you that it wasn’t a squat because your not going all the way down! Now if you’re barely bending your knees that isn’t a squat! Loved the video guys & this is very informational for people who don’t know!

@brandonnicholas2871 2 жыл бұрын

I feel like the reason is not that it's tough but because we've been told for decades to only go parallel for safety reasons, it's bad for your knees to go deep, or we/I've been told it was a waste of time to go deep. Growing up (I'm in my late 30's) I never remember hearing any of my HS gym coaches, gym instructors or anyone else saying "strive for ass to grass as long as you can control it and it's safe". It's only in the last 10-15 years where I've started to hear people talking about it being okay. But that's just my personal experience.

@lukebbuff 2 жыл бұрын

Agreed. My dad is a high level high school/small college football and track coach, and my uncle is a professional S&C coach and I’d never heard of anyone other than Oly lifters squatting below competition depth until recently. My dad still thinks I’m killing my knees unnecessarily going below 90. It was only recently the idea of functional full-rom made it back into the mainstream as far as I can tell and people started realizing the benefits to decreasing weight to master fuller ROM.

@brandonnicholas2871 2 жыл бұрын

@@lukebbuff Yeah, we've got a weird generational thing going on here where our mentors somehow were taught ass to grass is 100% bad idea. I'm guessing there was some research about a higher risk of injuries going deep. It was taken out of context and everyone was taught going deep could never be a good/safe thing and it was regurgitated over and over.

@Jogonz17 Жыл бұрын

My professor always said ATG was the best way of performing a squat, he said you have to strengthen the muscle throughout the entire range of motion of the muscle than just through half of it. His argument was that it was more natural for the body to get in that position than stopping at 90 or parallel, his example was toddlers squatting to pick something up they usually go ATG cause its more efficient for then to do so. I would say however progress in weight slowly if youre not used to going that deep but eventually it feels way better and stronger the more you do it.

@jameswhite3415 Ай бұрын

I always heard you should never go full range of motion for dips as a teenager and never go as low as you can or you will get seriously injured. So, being rebellious by nature, I bought gymnastic rings, did a 5 second hold at the bottom and never have been injured even going 200+ additional lbs.

@alienfire223 2 жыл бұрын

I love this channel. Keep up this content, gents!

@analyticalchick3064 2 жыл бұрын

For ass to grass, make sure you can do it with no weight first and good control like Sal says. The deep squat is probably going to progress always lower weight than the 90 degree heavy squat so you would have the deep squat and the heavy squat. Maybe do deep for a month then heavy for a month or deep on Monday and heavy on Friday.... Also, part of the reason why people ask this is they like an excuse to curse and rhyme. It lets out our inner child. I remember how we'd sit on the kitchen table so we could say "tables are for glasses, not asses"

@KnuckleHead1983 Жыл бұрын

I’ve never gone ass to grass cause of mobility and loss of good form. I usually go slightly passed parallel and it feels comfortable for me

@elgringo2852 2 ай бұрын

For me too. No kneepain an keeping my form good. Whatever people say, i squat like this an it feels healthy. 💪🏻

@BluegillGreg 2 жыл бұрын

Training a variety of squats is a good way to get overall balanced development. I go ATG with lighter weight on overhead squats, and go to pins set slightly below parallel on heavier SSB squats. I gently touch the pins as a way to maintain control. This keeps depth consistent and gives feedback on any technique/fatigue related lateral instability.

@MomoSimone22 2 жыл бұрын

This was really helpful. I've always gotten confused with squat depth. For a while now, I've been doing ass to grass and feel like I own every aspect of it, but during our most recent lockdown (in Sydney, Australia), I was seeing a personal trainer once a week just to get out and do some exercise as gyms were closed (I'm not overly motivated if I can't use a gym) and she told me to only squat to parallel. But I've had another trainer at the gym tell me my form was good on the deep squat. I feel like everyone has different ideas when it comes to squat depth, but I feel like what you guys have discussed makes the most sense. Why not do full range of motion like with every other exercise?!

@anthonygarvin5405 Жыл бұрын

"if ya ask the question, ya kinda already know,"....Hit me like a brick. Yep, a journey working towards your goal with effective stability and control ,..had to let ego, ...go!

@calvintrainer1212 2 ай бұрын

Result is everything. I am 68 and after all those years I've decided to do ATG squat 2.5 months ago and I am glad I did. I also add deep front squat aka Olympic clean squat recently and I like it even more. My legs are responding very well as my glutes and hamstrings too. Don't let your ego get in the way. I started humbly with just the bar and with Olympic lifting protocol I use low reps like 3 and keep adding weight until I struggle to do 2 reps. Total sets # are quite high. My knees feel great at 68 and the thighs are growing. In fact my legs feel so good I've begun my preparations to run/sprint drill soon. At this age I can testify that The foundation of youth is in the legs. You can debate all you want but wait until your my age then tell the world about it. Because I don't use bodybuilding protocol for my legs, rather I use Olympic lifting protocol, it allows me to do leg every 2-3 days and in between I do leg/knee mobility works

@catman2261 3 ай бұрын

I have arthritis in one knee and tendonitis in the other knee, and squatting ATG makes my knees feel 10 times better.

@wyndell300 3 ай бұрын

for jumping and sprinting quarter squats, absolutely strengthen the most explosive zone in the squat range. you are able to move faster which will allow you to engage more fast which fibers, using squats for improving jumping and sprinting should be done in a very sport-specific manner for optimal results, and that would be quarter squats. not to be confused with hypertrophy training, which would require a fuller range of motion.

@jordansours7695 2 жыл бұрын

It took me over a year to get 225 ATG with good form takes a lot of time but it is rewarding

@cnetate 2 жыл бұрын

Atg is humbling. I cannot squat parallel! My body wants to go Atg so parallel is super awkward and therefore, I can't lift as much as another lifter. This was always a problem with me when I power lifted. I can kill it in bench and deadlift but my squat would be 80 to 100lbs lower then a competitor. But as the same time, you could look at my legs, gutes and tell they are significantly more developed then the other powerlifters. I hated that about power lifting.

@jasonhill184 9 ай бұрын

Awesome video as always. I have recently been working on my mobility by just doing overhead squats with just a stick and double kettlebell front squats. Well yesterday I did ass to grass high bar back squats and easily went full range of motion. Not heavy only 5x5 at 225. But my range of motion has improved tremendously. I believe you should always strive for full range of motion. But slowly and steadily increase resistance. Keep up the content guys. I love it.

@sircefiro 2 жыл бұрын

An Xray of your hips should be considered for long term trainers, quite a lot of people have asymptomatic femoroacetubular impingement in which case it's usually better to not squat too deep

@gabrielardis5833 2 жыл бұрын

Exactly, i forced myself to do Atg squat. After some months i had some pain caused by hip impinginent. I switched to a good parallel squat and the pain disappeared.

@beenay18 2 жыл бұрын

People ask this because the gym trainers tell people not to squat deep. They tell people to do partial squat. They say only partial squat can give them muscle gain. All you tube fitness trainers also tell people to do only partial squat. For them right way to squat is only partial squat because their coaches have told them so.

@farhanhussain_ 2 жыл бұрын

If one can do both using good form then both should be part of the program in some manner. It can be like alternating them workout to workout, or different phases, or one as main and other as secondary.

@STBRetired1 Жыл бұрын

Full reps or partial reps. I think it all depends on the particular exercise. The goal is to keep constant tension on the muscle(s) being exercised. With a standing barbell curl, the beginning 4" or 5" inches and extending to the chest are useless since they don't provide sufficient tension. Therefore, partial reps would be the way to go. Squats and standing presses have similar leverage characteristics. All the way down for both is providing stretch and tension but going all the way up to lockout is useless. So you adjust your ROM to cut out that useless portion of the movement to keep the most constant tension on the muscle. If you want to fill in the places where you aren't extending then use cables or chains or bands at a different angle to hit those areas.

@DrakeBrunette 2 жыл бұрын

I started doing multiple variations of squats a few months back and my body feels amazing for it!!! I especially love bodyweight squats with my TRX and leaning into them from different angles.

@vtg1632 8 ай бұрын

the guy in the blue shirt knows his shit. what can you do with full control throughout the entire movement. majority of people that do ass to grass use momentum at the bottom to then get the weight back up because at that point due to biomechanics your best able to.

@RobRIPDG 2 жыл бұрын

Thing is there is the same thing with benching. Touch n go, not locking out. Same with ohp, hell even curls with only coming down to a certain degree to keep tension on the bicep

@GeordellTheIncred Жыл бұрын

This is a great comparison!

@ralphwarom2514 2 жыл бұрын

Lighten the weight. The reality is most people squat too heavy chasing numbers. Legit, form matters because squating badly can end your lifting career. Just lower the weight and get good form that is 100% comfortable for you.

@analyticalchick3064 2 жыл бұрын

Men, especially go too heavy on anything and then lose form. Or they do elevated push ups when they should be doing regular and their ass sags.

@attiliobociccio6963 2 жыл бұрын

Yep.. It's that simple

@thestoicwhinger 2 жыл бұрын

100% dude. Ego lifting is a big problem

@vtheory7531 Жыл бұрын

I remembered the first time I started weight training I did ATG by default, then one of the trainers at the gym said I should just squat to parallel. I think they mean well, but it caused me to train exclusively to parallel until now, because I thought ATG is wrong for some reason. I'll try practise both ATG and parallel from now on, with lighter weight for ATG. I think I have enough mobility and stability to do bodyweight ATG easily, but have never tried with a barbell on my back.

@billiebrown4232 9 ай бұрын

As a cycle enthusiasts i must say that the 90degree squat at 405 pds (5-10 reps., 3 sets). Gives me an big edge in speed and getting over and at the top of hills, without feeling burned out.

@billiebrown4232 9 ай бұрын

Off note: I'm pro-heterosexual.

@abdullahoduro5493 2 жыл бұрын

What about the the butt-wink argument and its stress on the sacral cartilage? I worked with ortho surgeons and they (two diff. Knee surgeons) were mentioning how going below 90 put twice the amount of stress on the knees. Please share thoughts. Thank you.

@spencergsmith 2 жыл бұрын

Then they are wrong. The research conclusively demonstrates that the most compressive force on the knee joint is at 90 degrees of flexion, which means that going below actually DECREASES the stress on the knee. If what they said was true, every single Olympic weightlifter would have knee replacement surgery by the time they are 30, when in fact most of them have extremely healthy knees from years of properly loading their joints and lifting with good mechanics. When performed correctly, deep squats are GOOD for your knees and hips, not bad.

@Steve-sp4rx 2 жыл бұрын

I feel less stress on my knees (and all around less stress all around) the deeper I go.

@SchuyFit 2 жыл бұрын

Helpful video, thanks!

@docd2295 2 жыл бұрын

I have the ROM and form, but I get that patella knee clicking below about 110 degrees. No immediate pain but went ATG heavy for months years ago, I would get some chronic pain. Not sure if it was from that or just training volume. So now I go just to 110, but I don’t train as heavy or frequently so I’m not able to totally compare. Good plan or should I try to work back down all the way?

@DeadbatteryVT1300 2 жыл бұрын

I backed off the weight and started doing racked kettle bell ass your grass and I got a tell ya I feel it in my glutes and hamstrings and I love it

@SinnerSavedByGrace85 2 жыл бұрын

I bet if you drop the weight, you can get more range of motion. The problem with squats and even leg press is that people want to go heavy and then you can’t go as low as you should. Form and range of motion is superior to heavy weight half reps.

@PrinceJayReal 2 жыл бұрын

As mentioned in the video, for athletic purposes like basketball, there's been shown to be a lot of benefit to quarter squats for example and yet you still have idiots out there thinking LeBron James and the trainers he spends millions on have no clue what they're doing when he's not going ATG.

@Caesar__99 2 жыл бұрын

I’m glad y’all tried to be nice but really called bullshit “they only ask this about squats”. FACTS. Next question.

@timroelofsen4954 2 жыл бұрын

A titanium rod, plate and pins limit my left ankle to 90 degrees so anything past parallel is a no go for me.. I think ankle mobility is most over looked if your ankles can’t bend then your lower back or knees are going to suffer tremendously

@shebelong2thestreets250 2 жыл бұрын

I too have a plate and some screws and a nail in my ankle and recently squated 415x3 I’m also young still so idk if that a factor

@timroelofsen4954 2 жыл бұрын

@@shebelong2thestreets250 is your ankle mobile? The hardware isn’t the problem for me it’s the very limited ankle mobility.. I can elevate my heels and still get in the hole with 405 for 8 but as far as flat foot goes I’m better off grabbing a box and focusing on explosiveness

@leonidas3127 2 жыл бұрын

You missed the most important part, the limiting factor of hip mobility. You don't squat below the point where the so called "but wink" appears.

@austecon6818 Жыл бұрын

Yeah, I'd do it if I could with good / safe technique but I just can't and never will be able to. I tried. My pelvis and proportions just don't allow it. So I do 3/4 ROM now. Not worth the hip impingement and lower back issues...

@jeusebio2413 2 жыл бұрын

why not a bit of both?

@jacksonsparrow8865 2 жыл бұрын

ATG squats

@darioscomicschool1111 9 ай бұрын

Thank you!

@MindPumpShow 9 ай бұрын

You're welcome!

@alfonso365 2 жыл бұрын

What's better: 200 lbs ATG or 300 lbs 90 degree squat?

@benejix 2 жыл бұрын

If you can do 200 ATG smoothly and controlled, then you can probably do 300 parallel easily.

@docd2295 2 жыл бұрын

@@benejix not necessarily true. I squatted low bar to parallel in college and maxed 365 then oly high bar for over a year after college and got up to 340. The better you are the more this may vary but usually it’s not dramatic if you are healthy.

@PygmaApril 2 жыл бұрын

@@benejix Not necessarily. My ATG and my 90 degree have a difference of around 40lbs.

@benejix 2 жыл бұрын

@@PygmaApril which is greater?

@onlyJle 2 жыл бұрын

I used to do ATG squats but then this trainer told me ATG caused a slight butt wink when I squatted? He mentioned that you lose tension and strength output when butt wink happens so I have been squatting parallel or just below parallel for this reason. Should I be squatting ATG? Would like to hear your thoughts on this.

@dominoplay3712 Жыл бұрын

Isnt full squat actually good for knees?

@alliseeisW Жыл бұрын

Look at Sal's veins at 3:39. Goodness.

@gabrielaofgod1512 Жыл бұрын

Can it be possible for it to be easier for someone to do a deep squat than 90 degree? Because for someone reason 90 degree just is awkward for me. Going all the way down and popping back up feel way more natural.

@strawberryyogurt0 7 ай бұрын

Certainly can be. It’s easier for me to go deep ATG where my hamstring touches my calves and my butt is only a few inches from the floor. Parallel just seems harder because that’s also where I think my sticking point is. Paused ATG also feels easier than going to parallel. However I also don’t train parallel squats, so not having any practice with getting my muscles to stop parallel, isometric contract and reverse the motion will make squatting to just parallel harder than ATG full depth squat.

@Test-vr3kf 2 жыл бұрын

Do you need to stay with body weight only until you can do full range? What if I can't even get to parallel?

@Test-vr3kf 2 жыл бұрын

@Cynthea Ivankovich yes. thank you

@docd2295 2 жыл бұрын

Yes you really should. Or perhaps with just a stick on your shoulders to mimic the form better.

@malfromnorf Жыл бұрын

What does ATG mean?

@whitcher9995 2 жыл бұрын

if you can't squat a fat girl. you don't train legs enough 🤣

@IFallGames Жыл бұрын

I’ve always tried to push myself to ATG squat and I’ve never been able to really improve my squat tremendously. I know I can lift more if I don’t go to 90 degrees, but I always thought that was the correct way to do a squat. It’s always felt uncomfortable getting that deep. I’ll try to shorten my ROM, lift heavier and see what happens.