Light Deep Squats Vs. Heavy 90 Degree Squats

In this QUAH Sal, Adam, & Justin answer the question “Is it better to squat lighter weight ass to grass versus heavier weight at 90 degrees? "

If you would like to get your own question answered, follow us on Instagram where we post QUAH requests weekly.

Free resources & guides on building muscle, fat loss, improving mobility, & more:

Check out the full episode 1513 here:
“Light Deep Squats Vs. Heavy 90 Degree Squats"
LIKE this video if you learned something new!
COMMENT your thoughts on this topic.
SUBSCRIBE for more valuable fitness content!
#MindPump

CONNECT WITH US:

SHOP MIND PUMP:

PRIVATE FACEBOOK GROUP:

PODCAST:

[ThePhysicalReaction]

doing ATG pause squats dramatically increased my core strength, which after a couple months, really improved my stability and the amount of weight I could squat.

Being able to comfortably sit in the ATG position with weights was life changing. I went from being afraid of failing at the bottom of the motion to using it as a strength to be able to rest in.

[Pablo-EspressoBar]

Lowered all my weights ( full body compounds ). Full ROM and way more mind muscle. Feels like im getting more results.

[misfitso]

Every time I have a gym question I just type in “mind pump *insert question” and a very informative video pops up😂

[a_woman_who_loves_to_lift]

Ohhhh I've been waiting for this! 💯

[osvaldorezende]

I do both, but love doing paused deep squats for low reps. No pain at all even when i go to my max. 90 degrees i can put on extra weight but feel some pain ( knees, lower back) from time to time.

[nomaderic]

Squatting f rom my mobility terrible, never gained strength or mobility

Started going all the way down, my legs took off like a rocket. Not only in the gym but just pure functional strength in everyday situations in my llfe

[CaptainCowboy]

Just watched Joel Seedman and Mike Israel debate on this. Wanted some other insight. Of course Mind Pump is the place I go for the best info.
Thanks for the insight and great take with non biased approach.
Probably the biggest reason I love y’all’s content.

[DrewbattleTheGreat]

It’s an EGO checker going ass to grass. Getting deep in the hole with a heavy weight will humble any gym bro

[farhanhussain_]

Agreed.

Only powerlifting requires 90° or parallel squat. Some sports specific training or drills may require even quarter squat for their purpose.

Other than that, general population trying to improve strength, body composition, leg development, etc should strive for full range squats but only after gaining all necessary mobility requirements.

Even powerlifters and sports people may benefit in full squats after their main work. Full squats with moderate weights and higher reps itself is an excellent cardio, conditioner, metabolic finisher, etc.

[astonmargolis-dias]

im gonna start doing ultra light weight technique day with deep squats that are paused at the bottom of the concentric. because i can get below parallel but it is a WAR lemme tell you. such balance and mobility issues. ill get it tho king itll just take time

[jrat]

It’s all about bar path. If that bar gets in front of you it’s time to stop. Get flexible and try again. Keep the bar midline.

[CV-breu]

A few hundred bodyweight squats a day for 3-4 months will get most people full depth and pain free! (: I had gotten to 700rep body weight deep squats before going back under the barbell after my knee surgeries(:

[DaleHowsItGoing]

Sport specific is a major factor. I am not in a sport, but I am testing a football strength and conditioning program myself to use for my players eventually. I feel so uncomfortable and embarassed doing partial squats, clean pulls, basically anything that doesn't look like I am doing full range. I 100% understand why we train them to do that. Sport-specific movements are completely different than the movements of the novice, or average lifter. This needs to be said, if someone is not going full range, there is likely a reason. Routine, rehab, etc...

[Natureboypkr]

I tend to squat in the middle ground between ATG and parallel. I can say I feel great muscle engagement in that range.

[telramba]

My experience...

Start light if you want to do full ROM. I had to start with just body weight. Then the bar. Then 10kg plates. Now I can do full ROM squat with 70kg for 10reps with good form. This is over 3 months.

I can do 90kg for 10 reps at 90 degrees and 130kg at 60 degrees.

I now use all ranges?

[toegunn]

One legged leg press as deep as mechanically possible changed my squat pretty significantly. I only put 140 on the press and it's only hard and only works out around the hips and upper thigh

[ates]

I can atg squat 290lbs and 90* squat 315lbs+. Only people that care about deep squats are Powerlifter imo because you get a lot more value developing vertical jump strength squatting 90 or above as opposed to atg. Not everyone in the gym wants to be a Powerlifter and it’s annoying when people critique a squat cus you’re not wiping your ass on the ground every rep

[Brisk]

I go ATG with light weights and parallel when I'm close to my 1 rep max. Also, pause ATG helps me learn how to brace my back and core way better than parallel.

[jessicataylor]

I'm so sick of older men coming up to me at the gym telling me that people should never squat below 90. My form is very good so I don't understand.

[paddy]

just found this channel. great info. succinct and realistic