Squats; parallel or A2G (power, powerlifting, great, lifting)

[td333]

There are several schools of thought on squat depth. Many misinformed individuals caution against squatting below parallel, stating that this is hazardous to the knees. Nothing could be further from the truth. (2) Stopping at or above parallel places direct stress on the knees, whereas a deep squat will transfer the load to the hips,(3) which are capable of handling a greater amount of force than the knees should ever be exposed to. Studies have shown that the squat produces lower peak tibeo-femoral(stress at the knee Joint) compressive force than both the leg press and the leg extension.(4) For functional strength, one should descend as deeply as possible, and under control. (yes, certain individuals can squat in a ballistic manner, but they are the exception rather than the rule). The further a lifter descends, the more the hamstrings are recruited, and proper squatting displays nearly twice the hamstring involvement of the leg press or leg extension. (5,6) and as one of the functions of the hamstring is to protect the patella tendon (the primary tendon involved in knee extension) during knee extension through a concurrent firing process, the greatest degree of hamstring recruitment should provide the greatest degree of protection to the knee Joint. (7) When one is a powerlifter, the top surface of the legs at the hip Joint must descend to a point below the top surface of the legs at the knee Joint.

1 Stance width and bar load effects on leg muscle activity during the parallel squat. McCaw ST; Melrose DR Med Sci Sports Exerc, 31(3):428-36 1999 Mar

2 Ariel, B.G., 1974. Biomechanical analysis of the knee Joint during deep knee bends with a heavy load. Biomechanics. IV(1):44-52.

3 High- and low-bar squatting techniques during weight-training. Wretenberg P; Feng Y; Arborelius UP, Med Sci Sports Exerc, 28(2):218-24 1996 Feb

4 An analytical model of the knee for estimation of internal forces during exercise. Zheng N; Fleisig GS; Escamilla RF; Barrentine SW, J Biomech, 31(10):963-7 1998 Oct

5 Biomechanics of the knee during closed kinetic chain and open kinetic chain exercises. Escamilla RF; Fleisig GS; Zheng N; Barrentine SW; Wilk KE; Andrews JR Med Sci Sports Exerc, 30(4):556-69 1998 Apr

6 A comparison of tibiofemoral Joint forces and electromyographic activity during open and closed kinetic chain exercises. Wilk KE; Escamilla RF; Fleisig GS; Barrentine SW; Andrews JR; Boyd ML Am J Sports Med, 24(4):518-27 1996 Jul-Aug

7 Chandler TJ and Stone MH. (1991) The squat exercise in athletic conditioning: a review of the literature. NSCA Journal. 13(5): 58-60.

[Marlow]

Thanks for the information.

[Crustedfilth]

with that kind of weight flexing the knee to that extent really comprimises the joint. Even over time BW squats will wear on the knee with that range of motion. Its just not natural.

You will accomplish your goals by going parallel, you may however get sidetracked if you go past parallel.

[Northside904]

I go below parallel, sometimes Ass 2 Ground. Either way I work my lower body with hundreds of pounds of weight on my shoulders and back.

[StaggerLee22]

I've posted this video many times but it's always new to somebody.
Tom Platz squating 500 pound 23 reps!!

[Northside904]

Originally Posted by StaggerLee22

I've posted this video many times but it's always new to somebody.
Tom Platz squating 500 pound 23 reps!!

That man's a beast. It takes endurance to be able to squat 500 lbs 23 times.

[StaggerLee22]

Yup.
I met him in 1990 or 1991 at a powerlifting event {where I placed 12th out of 17 because I had a brutal cold} in San Diego.
He seemed like a super super nice guy.
He talked with everybody.---a TRUE gentleman!

[Northside904]

Originally Posted by StaggerLee22

Yup.
I met him in 1990 or 1991 at a powerlifting event {where I placed 12th out of 17 because I had a brutal cold} in San Diego.
He seemed like a super super nice guy.
He talked with everybody.---a TRUE gentleman!

Is he still doing powerlifting events?

[StaggerLee22]

I dunno.
According to his site--Tomplatz.com, he's teaching about bodybuilding and overall fitness.
According to WIKI--he "supplements his income working as a salesman at Airpark Chrysler Jeep"
Go figure.

[CaptainNJ]

squatting just doesnt pay