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The deep squat (or ATG “Ass To Grass”) has always been a staple of strength.
Properly controlling your technique without the detriment of high intensity is not easy, but for the gains in muscle mass and functional strength it is well worth trying to improve. In fact, some time ago I discussed the issue of squat depth as a function of our main goal.
This causes problems such as leaning forward, putting your weight on the tips of your toes and NOT on your heels; or if you do put your weight on your heels, the well-known “butt wink”.
Trick-solution: Stretch your calves with weights
Before performing an ATG squat, position yourself on a heel lift machine in a seated or standing position.
Load with a weight such that the main work is done in the eccentric phase. As the muscles are capable of supporting more weight in eccentric contraction than in concentric one, the weight will be high and we will be able to help ourselves in the concentric action, as the objective is stretching and not concentric contraction “per se”.
Doing 1 or 2 sets of 12-15 repetitions will be enough to get the calves ready.
Knees can now be moved further forward for greater depth…
Should I do a Deep Squat?
Are the famous deep squats advisable? Is it necessary to go all the way down? Are there any alternatives?
There are all kinds of opinions, some coaches are in favour, others are against, and others don’t have an opinion at all, because they know how delicate the subject is.
Expert opinion
Here is David Marchante’s opinion on the matter:
As you can see, at least from my point of view, there is little to dispute. It is clear, direct, and from a fully scientific point of view.
Alternatives to Deep Squat?
Today, I bring you the opinion of another of the most prestigious coaches in the field of strength training: Charles Poliquin.
On 26 June, he was asked on his website:
“I can’t do squats because of a medical problem, what is the best alternative?”
In short, he basically concludes that most people who ask him that question on a daily basis are simply weak-minded people who are just looking to avoid squats and self-justify themselves for leg presses, “or worse, quadriceps extensions”.
Charles Poliquin replies that anything that requires the use of dominant knee, hip or back muscles, cannot be done if there is a medical limitation that prohibits squats.
“The solution is for you to fix your medical problems first, and then enjoy all the benefits that the deep squat bestows. If you think you can do leg presses and not squats (even if you have a medical problem), you’re just not going deep enough on the press.”
Bibliographic sources
- García Manso, JM (2014). Curso Práctico “Técnicas de los Movimientos Olímpicos – Halterofilia”. PLAN DE FORMACIÓN Y PROMOCIÓN DEL DEPORTE SERVICIO DE DEPORTES DE LA ULPGC.
- González Badillo, JJ. (1991). Halterofilia. Comité Olímpico Español.
- Poliquin, C. (2014). Achieving Greater Depth in the Squat. http://www.strengthsensei.com/. Recuperado el 31 de mayo de 2014 de: http://www.strengthsensei.com/achieving-greater-depth-in-the-squat/
- Marchante, D. (2014, 28 de Junio). ¿DEBO HACER SENTADILLA PROFUNDA?. OPINIÓN DE UN EXPERTO. http://www.powerexplosive.com. Recuperado el 30 de Junio de 2014 de http://powerexplosive.com/facility/debo-hacer-sentadilla-profunda-opinion-de-un-experto-2/
- Poliquin, C. (2014, 26 de Junio). Strength Sensei Question of the Week : Is There an Alternative to the Squat ?. http://www.strengthsensei.com/. Recuperado el 30 de Junio de 2014 de: http://www.strengthsensei.com/strength-sensei-question-of-the-week-is-there-an-alternative-to-the-squat/
Related Entries
- Leg press and squat, do they work the same?
- Alternative exercises: Bulgarian Squat
