been told i do half squats....

[maroZ]

well someone at the gym said to go lighter and go all the way down ( butt pass the knees) bc i only go parerall to my knees. i can do like 345 my way and about 275 going super low. but i get a better burn and still keep upping the weight doing it my way...

[SmittyTheOX]

Its hard to say without a video or something to see your depth, but id bet that guy is likely right.

Most people 'think' they are going to parallel, but the reality is they are missing it by a good 3-4 inchs, sometimes more. Just so we are clear parallel is when your hip crease is bellow your knees, anything else is not parallel.

[FireGuy]

In powerlifting the hamstring needs to be parallel to the floor to be considered proper depth.

[SmittyTheOX]

In powerlifting the hamstring needs to be parallel to the floor to be considered proper depth.

Um no, no they dont.

As I said before parallel is when your hip crease is bellow your knee.

[FireGuy]

I stand corrected.

POWERLIFTS AND RULES OF PERFORMANCE
Squat
1. The lifter shall face the front of the platform. The bar shall be held horizontally across the shoulders, hands and fingers gripping the bar, and the top of the bar not more than the thickness of the bar below the outer edge of the shoulders. The diagram on page 18 indicates the legal position of the bar across the shoulders. The hands may be positioned anywhere on the bar inside and or in contact with the inner collars.
2. After removing the bar from the racks, (the lifter may be aided in removal of the bar from the racks by the spotter / loaders) the lifter must move backwards to establish the starting position. When the lifter is motionless, erect with knees locked, and the bar properly positioned the Chief Referee will give the signal to begin the lift. The signal shall consist of a downward movement of the arm and the audible command “Squat”. Before receiving the signal to “squat” the lifter may make any position adjustments within the rules, without penalty. For reasons of safety the lifter will be requested to “Replace” the bar, together with a backward movement of the arm, if after a period of five seconds he is not in the correct position to begin the lift. The Chief Referee will then convey the reason why the signal was not given.
3. Upon receiving the Chief Referee’s signal the lifter must bend the knees and lower the body until the top surface of the legs at the hip joint is lower than the top of the knees. Only one decent attempt is allowed. The attempt is deemed to have commenced when the lifters knees have unlocked. The bar may move from its starting position downwards on the lifters back the thickness / diameter of the bar during the performance of the lift.
4. The lifter must recover at will to an upright position with the knees locked. Double bouncing at the bottom of the squat attempt or any downward movement is not permitted. When the lifter is motionless (in the apparent final position) the Chief Referee will give the signal to rack the bar.
5. The signal to rack the bar will consist of a backward motion of the arm and the audible command “Rack”. The lifter must then move forward and return the bar to the racks. For reasons of safety the lifter may request the aid of the spotter / loaders in returning the bar to, and replacing it in the racks. The lifter must stay with the bar during this process.
6. Not more than five and not less than two spotter / loaders shall be on the platform at anytime. The Referees may decide to the number of spotter / loaders required on the platform at any time 2, 3, 4, or 5.

[DSM4Life]

Parallel is known as a safety squat

http://www.ex**.net/WeightExercises/...s/SBSquat.html

Going past that is a full squat

http://www.ex**.ne t /WeightExercises/GluteusMaximus/BBFullSquat.html

This not being able to list web pages is really becoming a pain in the @$$

[SmittyTheOX]

This not being able to list web pages is really becoming a pain in the @$$

Its getting to be a BIG fuk around

This might help illustrate it for you a bit better bud, like I said, very few people go 'deep enough' unless they've been shown.

[maroZ]

thanks everyone i think ill listen and just lower the weight and see how that goes

[WOLFCRAFT]

My trainer has told me over and over the key is to GO DEEP.

[BBall6]

I like doing the box squat. It really makes sure that as you increase the weight you still get the same depth. I know I used to cheat myself a couple of inches when I was trying to really push myself on my last set.

There was a nice article on here a while ago about box squats and made me decide to start doing them again.

[BBall6]

And be sure to get the right height box as well b/c depending on your height, it will vary from lifter to lifter.

[maroZ]

i like to use a regular bench, not sure if that is right height

[SmittyTheOX]

i like to use a regular bench, not sure if that is right height

Assuming its a standard bench, its likely too high. Unless you have very long shins.

[BBall6]

I'm fairly tall 6'3 with longer legs and find a regular bench a little to tall for me. I found one of the metal framed boxes that was about 1.5" shorter that the bench and that works out perfectly for me.

If you can find a shorter box, you can kinda rig it by stacking a plate or 2 on top of it to get it to the right height.

[FreeDOOM]

I dont want to sound like a ninny but i dont think box squatting is worth the risk. Unless you are absolutely sure you are doing it correct i wont do it. there is to much risk for spinal compression injuries. If you squat down with any speed or to much force and all of a sudden hit the box what happens. Objects in motion tend to stay in motion and you spinal cord suffers. Not for the average joe including myself.

[BBall6]

I dont want to sound like a ninny but i dont think box squatting is worth the risk. Unless you are absolutely sure you are doing it correct i wont do it. there is to much risk for spinal compression injuries. If you squat down with any speed or to much force and all of a sudden hit the box what happens. Objects in motion tend to stay in motion and you spinal cord suffers. Not for the average joe including myself.

I couldn't agree more with the risk. If you're not sure you aren't doing them right or are going down with uncontrolled speed and bouncing off the seat, don't do them.

Knowing that the seat is there, I force myself to stay under control on the decent and as soon as I feel the slightest touch, explode back up. I also usually don't do a weight any heavier than I can do 6 or more reps with as I can maintain better control that way.

[blacspydr0]

yea, ive always had that problem...i thought i was going parallel but people were saying i wasn't...finally i filmed it and saw that i wasnt even close....