Ass to Grass Squats, Hybrid Half Squats and You
In terms of many things, on a grand scheme level, there are not necessarily any rights or wrongs, just different approaches. This is within reason of course, but for the most part it stands to be pretty legit. I have decided to use the squat as a way to highlight this today. My goal is to help you consider if what’s hot right now is what works for YOU and your goals in the safest, most effective, time-efficient manner.
Many might also tell you that to do any type of squat that doesn’t break parallel is a waste, a joke. No, no that is not true. In fact, these can actually help you progress, depending on what your goals are. The important thing to know though, is that they are not the ONLY way you should be squatting or the only thing you should be doing. On either end of the spectrum of ATG or half squats, vary things over time for ultimate progress.
The trend of ass-to-the-grass squats quickly came and to be honest seems to already be fizzling out, or at least balancing out. The case for this is probably because most people are not equipped for that and have either gotten injured or not made progress as quickly as they would with other methods. That doesn’t mean that type of squat is wrong, it just means that for some it may not be right 😉
Yes, it is cool and impressive to be able to do that under high loads if your greater trochanter is a certain size and sits a certain way in your joint socket, your pelvic tilt is perfectly managed, tendon/ligament strength or recoil ability, Q-angle, ankle and hip mobility, flexibilty yet stability in the right areas, proper reciprocal inhibition, sufficient core strength…are you getting the picture here? It is “cool” but is it the best way to reach your goals in the safest, most efficient manner or are there far too many things that are getting in the way of you just getting a better butt, building metabolism boosting muscle, and pretty much being healthier and adding to your already jacked up levels of awesome?
If you want to have the goal to be able to squat A-T-G, wicked cool! By no means is there anything wrong with that, BUTT (<—- see what I did there lol) if you just want to make progress in terms of disease prevention, health, performance, aesthetics or otherwise, you do not NEED to do these to make great strides and in fact, incorporating some half squats aka hybrid deadlift/squat/goodmornings into your program might just be what you need to literally leap and power forward in your goals.
If you are looking for ways to mix up your training to develop more power and shape and you have beaten the regular squats into the ground but cannot safely go ATG, try the hybrid half squats between reps or your normal squats. For example, if you are doing 5 sets of 6-8 reps try this:
-First 2 reps are regular, slow and controlled, followed by 3 powerfully exerted half squats, followed by the remainder as regular slow and controlled reps.
The moral of the story is, kids don’t do drugs, friends don’t let friends wear puffy paint sweaters, and don’t try to fit square pegs into round holes. Seriously though, What I am trying to say here is that there are many ways to reach your goals. Try not to look at things so black or white and that you must do xyz or you will never get there. We are all different and just because a particular exercise or whatever else is not working for you, it does not mean there is anything wrong with you or that things are hopeless. Just keep plugging away to find your fit.
-To perform this hybrid half squat, if you are performing a high bar squat, lower the bar so it rests across your upper back. Create tension throughout your entire body,especially your butt and upper back and bracing your abs. With a slight bend in your knees, shoot your hips back so you are angled at about 45 degrees. On the way up, power your hips up and forward while being sure to catch a quarter in your butt cheeks at the top but not hyperextending your lower back. Basically, it is somewhat of a deadlift but with the bar on your back.
Also, if you would like to learn more about the benefits of “partial movements” or want to just check on if I am BS’ing you 😉 read more here: http://journals.lww.com/nsca-jscr/Fulltext/2014/11000/The_Efficacy_of_Incorporating_Partial_Squats_in.2.aspx