How deep should you squat?

This is the kind of question that you would hear in most locker rooms all over the world because the weight training and bodybuilding world know that the only way to get strong is to squat. The problem is that there are many different kinds of squats.

We will not be discussing these different types which include things like front squats or sissy squats, box squats, etc. We are only going to be discussing the ATG squat and the powerlifting parallel squat because if you want to avoid injuries and get the maximum benefit out of your squats then you should be doing high bar ATG squats.

The ATG squat is what you will find most professional bodybuilders will use as well as some power-lifters. ATG means Ass To the Grass and is self-explanatory because you are going just past the point of parallel with your hips always lower than the knees. The problem is that most people do not have the hip joint flexibility to do this and use a low bar when doing ATG squats.

The difference between a low bar squat and a high bar squat is also self-explanatory because the barbell is going to be high on your traps with a high bar squat. The low bar squat would be with the barbell behind your rear deltoids and slightly lower on the back.

The ATG squat should only be done when your feet and your knees are pointed slightly outwards to ensure that your hips are open and that you are using your leg muscles and not your ligaments to lift the weight. Be careful never to bounce at the bottom and always have maximum tension in the muscles when you lift.

It is Time Under Tension (TUT) that builds strength and the stronger you get the more muscle you get. Dr. Squat (Dr. Fred Hatfield) over 30 years ago said that you can build your whole body just using the squat. The squat is the king of all exercises if you use it correctly.

The low bar squat is something that we see power-lifters doing and the barbell is placed lower resting on the rear deltoids. There are a few advantages that a high bar squat have over a low bar squat. The first advantage is that you will be able to squat deeper because your torso is more upright.

Because of the increased leverage you will also be able to lift a heavier weight and the other major advantage is that you will also be able to recruit more muscles to help you lift the weight.  The increased posterior chain activation that occurs will use more hamstrings and glutes to lift the weight.

The last point is that when doing ATG squats your knees will more than likely go beyond the point of your toes. However if this is done with tension and not momentum it will not cause knee problems. It takes practice and you will slowly improve your flexibility in your hips and Achilles tendon to be able to press from your heels.