ATF Squats and flexibility

B

BronzedGoddess

I love racist crackers!!!
Hey y'all I need some advice. I've started back squating. I've always done box squats (parallel) but I've been reading how ATF squats are better. Well here is my problem. If I want to squat ATF style I have to have a very wide stance and I have to turn my toes out that's not what I want because it builds the inner thighs and my inner thighs are very muscular from 6 years of track. So how do I work on the flexibilty of my hips and Achilles tendons so I can touch my hammies to my calves at a narrower stance? Is it something I can work on to fix or is it just the way I'm made and I need to go back to box squats? I have no problem getting my ass back so my knees do not go past my toes. Just can't go very deep.

Thanks for your time and YES I did a search before I posted this :p
 
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To practice your form, do box squats or just regualr deep squats with low weight until you feel comfortable. Also, you could throw in some rack work with the bar resting at a very low level.
 
Most likely, that flexibility is something that you'll have to build over time. I used to do ATF's with feet slightly wider than shoulder width no problem, until my knees started bothering me and I moved my feet out. What I'd do is drop the weight down for a while, and work each week (or squat workout, depending on the split) on going just a little bit lower than the week before, until you're finally getting ATF level. It's also possible that the groin/inner thigh development is your problem with going ATF. Concentrate on stretching that area very well, to help build up the flexibility.
 
A few more question. Does squatting ATF hit the hammies more than the quads? Also when I went wider and squatted deeper than parallel I could feel it more in my hip flexors. I do not want the focus to be in my hip flexors or hamstrings I want the focus to be in the quads. When I box squat I feel it in my quads and ass, and that's what I like.
 
for most folks close stanse means its easier to squat deep. the wider you go the more flexability you need in the hip flexors and the groin area.

gradually keep lowering the box every few weeks on box squats till you get to the desired depth.

very few people actually squat ATF. it may feel like it but if you film it and study it very few are there. the camera dont lie. make sure to film it from the side with camera at about knee level. people with big legs rarely do ATF squats. it is almost impossible because of hammies. go as deep as possible though. check out some of the clips in the training video section. there are some in the 16th frame as well as the first. the first frame downloads pretty slow though.
 
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Well I'm starting to believe I just can't do without going wide and I do not want to squat wide. My husband can do it (hammies to calves) with a shoulder width stance but I sure as hell can't. I can go a bit past parallel with no problem. I'll stick with that. It's been working all this time I just felt like a "poser" because I'm not going ass to floor like all the big boys. Ah well, thanks y'all. I will check out those videos Pulling Big.
 
all the big boys are not going ATF, they cant. also i didnt realize you was a woman. yup women can go deeper with a wide stance and struggle more with a close stance to bury them. if you worried about you quads then after squats do leg pressess or hacks with a narrow stance or front squats on the smith with legs well in front, narrow stance, toes pointed forward and deep.

sorry for the mix up. i just saw the two gay guys on you atavar. lololoolol
 
Hahaha sorry about the confusion. I do narrow stance leg presses. Tried hack squats but those KILLED my poor knees. I'll stick with what I'm doing. I guess it's a biomechanics issue. All the years I sprinted I could never run with my toes pointing foward. It would drive my coach crazy! Thanks for your help.

Oh and Adrien Brody and Colin Ferrell are NOT homosexuals :D
 
BG, personally what I usually do are box squats too. I get the lowest plyo box in the gym (why they have plyo boxes, I dunno), and use it. It's about halfway between ATF and parallel, and seems to hit my legs very well, without causing me any knee pain.
 
I do box squats, wide, and don't feel them in my quads much at all. Interesting...I don't believe that you should feel the wide stance box squats much in your quads.

Make changes slowly.

I get the same type of knee problems with a close ATF squat as I do with hack squats...because of the knee moving first and over the toes.

B True
 
b fold the truth said:
I do box squats, wide, and don't feel them in my quads much at all. Interesting...I don't believe that you should feel the wide stance box squats much in your quads.

Make changes slowly.

I get the same type of knee problems with a close ATF squat as I do with hack squats...because of the knee moving first and over the toes.

B True
Click to expand...
When I box squat I go narrower and feel it in my quads. If I attempt to go past parallel I have to take a wider stance and I don't feel it in my quads whatsoever.

Thanks for the advice. :)
 
BronzedGoddess said:
I was born and raised in South Texas (Corpus Christi) I'm in Columbia S.C right now for the time being.
Click to expand...

donnie thompson lives in columbia. one of the top PLers in the world cuurently.

im near raleigh. 4 hours away maybe.
 
w00t said:
what exactly is an ATF squat?

and pullinbig, have you ever heard of Rob Hernandez?
Click to expand...

i have seen robs name listed in some results of events. dont know if i have met him or not. i believe he is a 220/242 lifter.
 
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