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how low do you go when doing squats?

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Lifer
i used to go parallel but now i'm going to go ALL the way down. to the point where my ass touches my achilles tendon.
obviously i had to drop the weight quite a bit, but i think i'm going to keep at it like this.
 
Originally posted by: Riverhound777
If you go that low your back is going to round and that causes stress you don't want.
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You assume his back is going to round. If he's been doing this a while, he may very well be flexible enough to squat like this with an acceptable lumbar arch.
 
How deep you should squat depends on two things:

* Goals: if you're an o-lifter, squat as deep as you can possibly go, aka ATG (deeper squat = ability to snatch/clean more weight). If you're a power-lifter, squat just below parallel (less ROM = more weight moved). If you're just doing general strength training, anywhere between these two ranges is fine. I personally find ~2" below parallel to be a very comfortable depth where I get a really solid bounce reflex from my hamstrings.

* Flexibility: note that the minimum depth in all cases is just slightly below parallel. However, the caveat is that you should never squat to a depth beyond which you can maintain a safe lumbar arch. Most people can't even get to parallel without rounding their back when starting out, so lots of flexibility and back strength work is necessary. Even with lots of training few people can do an ATG squat without compromising their back, so unless you absolutely need that kind of depth (again, competitive o-lifting is one of the few good reasons), then you are probably best staying a bit higher.
 
I have difficulty maintain a proper lumbar curve when I go really low (I'm pretty flexible)...it's getting better though. My front squats are ass to ground, typically.
 
Depends on the type of squat you are doing.

Olympic/high bar style, you can go A2G with a lumbar curve if you are flexible.

Power lifting/Rippetoe/Low bar style - physically impossible to touch ass to ankles because you have to incline your torso with the low bar position, also the goal of this type of squat is posterior chain recruitment.

As said above, do not compromise your back for depth.
 
Originally posted by: EvilYoda
I have difficulty maintain a proper lumbar curve when I go really low (I'm pretty flexible)...it's getting better though. My front squats are ass to ground, typically.
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Then your not flexible enough in your spine. Your hips, ankles and knees are flexible enough probably but your spine isn't. This is why it rounds.

Do 'goblet' squats to help this out. Sit in a deep squat and keep your chest up and have your hands go on the inside of your legs and grab your toes, Keep your chest up this will sort your back position.

But you can front squat ATG so this should mean your form is fine?

ATG for me.
http://www.youtube.com/watch?v=XAbR21b3Fvo

I want to work the biggest range of movement possible.

Originally posted by: energydan
From my understanding, there isn't a whole lot of benefit of going that low. As long as you go below parallel, you're activating and using the appropriate muscles. Obviously you're better off listening to other, more accomplished members on this forum, but I'd say you're better off upping the weight and just going a couple inches below parallel.
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There is a whole lot of benefit to going deep. 90* is the MOST STRESSFUL point of the squat and where your knee is at it's WEAKEST so if you go to parallel you will spend more time there. If you go above or below you spend less time at your knees weakest point. Going above your working less of a ROM but you can typically use more weight. If you go low you increase your ROM and will use less weight but you can train yourself to use more weight.

Most people's ATG squat isn't that deep anyway...

Koing
 
Below parallel. For my flexibility it's about 2". ATG is unnecessary and only for those who have really good flexibility. You want to go as far as you can without your back rounding, as previously mentioned. The reason for going below parallel is because it takes the stress off your knees and makes you stop due to a stretch in your hamstrings/glutes rather than your knees. It also lets you bounce back up. If you stop at or above parallel you're putting serious stress on your knees.

It's very ironic that people who don't go low claim it's because their knees hurt, when in reality it's because they don't go low that their knees hurt. Unfortunately this is most people.

If you're going to be doing quarter squats you might as well do leg presses and extensions cause then you're missing the entire point of a squat.
 
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