Why You SHOULD Squat ATG (Ft. Zack Telander)

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[@OmarIsuf]

In this video weightlifting Coach explains the purpose of squatting low (especially for weightlifting) and how to develop a strong position while going that low. If you enjoyed this video, make sure to give it a like & subscribe to Zack's channel! kzbin.info/door/94_fvLx7abZgs9LIkM7jxw

[@JollyRogerTheDodger]

James from Shredded Sports Science sent me here. I subbed.

[@ReivasMC]

if I squat ass to grass I litteraly fall on my ass with the weight on my spine. Please do not promote people that are not* knowledgeable enough to understand body proportions. People with my body structure who don't know better could get seriously hurt by his advice, it's actually dangerous to do what you just did in this vid omar… I usually very much enjoy and learn from your vids, everyone has their worst ones so it's completely fine, I will still watch them. But PLEASE make a short vídeo with a disclaimer for this one, I'm not kidding if I do what this guy advises I could end up on a wheelchair.

[@JollyRogerTheDodger]

@eternity cosplay No problemo. I've never trained in my life so I have to digest the information slowly. There's plenty of time in the slowly but surely lane.

[@LindyBum1147]

Yet another great squat video with a unique perspective. I did a search on your channel for content on Lateral Pelvic Tilt, but couldn't find any. I'm about to see a physiotherapist on it, but thought it might be a good topic to cover in a video. Cheers!

[@JollyRogerTheDodger]

@eternity cosplay Thank you, I'll certainly check them out. I really love the helpful nature of the community from within the fitness channels I follow. Shredded Sports, Every Damn Day, Athlean X, Vitruvian and now Omar. Peace, love and push ups.

[@dandypants1983]

English is important, but squat depth is importanter.

[@bboyhard97]

gotta watch out for the importantest parts

[@hectorbrizuela6214]

@@bboyhard97 gotta watch out for the importantest part of the importantest part

[@TheRogueMonk]

you dont need to know english to squat... or shall i say .. you dont need to know squat of english to squat

[@eXolusiatious]

anybody who disagrees with dan is stupider and dumber

[@TCt83067695]

@@TheRogueMonk nicely done sir 👌🏾

[@iftekhar77]

im so stupid for thinking ATG was acronym for “at the gym”

[@sarmadghafoor1484]

Iftekhar Ahmed 😂😂😂

[@-TK-]

Technically it also stands for "all things gym" so close enough.

[@jamesbenedict7516]

You are not a real giraffe then. Real giraffes squats ass to grass.

[@cramz101]

I mean, squatting at the gym isn’t wrong...

[@iftekhar77]

james benedict 😂

[@TheJo96jo]

An ATG highbar squat just looks soo nice

[@seanr4859]

Rex2212 it’s the most badass thing ever

[@alejandroacedoralston1023]

@Rex2212 Omg i love it too, pause squat, my fetish.

[@carbonfibercrypto2919]

@Rex2212 you need to get a life dude

[@WhaddupImJohn]

Based in China you need to get some gainz, dude

[@carbonfibercrypto2919]

@@WhaddupImJohn ease up pussboi clique u don't know bout these gains

[@Username-hg8kc]

I’m so happy to see ZT on here

[@desoaable]

I started to do ATG squat ever since I saw clarence vids. And I never want to come back on doing normal paralel squat anymore, because I can definitely feel it hit more muscle in my lower body compared to the paralel squat. Edit: forgot to mention this, but make sure that you have proper mobility before you changing your squat into ATG squat. In my case I didnt properly warm up and also I didnt really noticed that Im not having enough mobility yet for ATG squat, it makes me having muscle strains on my left glutes area and it took awhile to recover completely, had to go for physiotheraphy for it.

[@0Beyonder0]

Im with you! Always did machines and lunges for legs but after watching Clarence and his savagery all i do is squats now, ATG at that

[@nytroxnikko1532]

ATG is safer. Parallel squats are very hard on quad tendons.

[@andr1]

same here homie

[@kbkman7742]

Nice. When I made the switch from powerlifting style to a proper high bar atg squat I neglected my mobility. I had decent hip and low back mobility already but I had never paid attention to my ankles and calves before. So after a few weeks I had some serious strains in my calf muscles and this took a few months of rest and mobility work to overcome. So I wholeheartedly urge anyone about to try low high bar squats to work on the mobility first

[@ahmarcamacho8404]

I would have to disagree with you, atg is still the same thing. Even in this video when squatting atg you have to accelerate the descent past parallel or you will lose your position anyway. Most people who squat to parallel don't need to go further because that bit further is just gonna be a greater stretch relax anyway, I can only see this being beneficial if you need to take advantage of that stretch reflex like in weightlifting.

[@trolly9206]

Zack 'my online sensei' Telander. Also my only sensei.

[@ministryofanti-feminism1493]

I never realized how important mobility is until i tried ATG squatting.

[@ChesterAyos]

@Jamie S sadness 😔

[@Dankdalorde]

And the cycle has now returned to ATG

[@Xxh0mEr0xX]

we will see in years to come, i believe the next step is doing isometrics 1/4 squat with a box and bands for extra resistence

[@jamesfeng7355]

@@Xxh0mEr0xX Dr. Joel Seedman enters the chat*

[@Pancaker781]

The sound the weight plate makes after you adjust on the transition from squat to jerk is ASMR

[@Ares01008]

Im doing atg squats since i started working out, it just feels natural and right to me.

[@sananton2821]

*have been

[@WanganAsura]

When I finally got the right mindset to do squats, I always went ATG. I absolutely can not go back up from parallel. You have so much stability and power from ATG. Once you get past the fear of getting crushed and try it out, you'll be alright and you may change how you look at that workout in a positive way.

[@jater10]

Also helps to go 70-80% of max to start for those trying to go ATG.

[@turinho]

Next weeks video "why you shouldnt squat atg" will be presented by Oh Mart you saw aka the peachboi

[@moeezmalik3666]

Next video is why you should squat gta

[@jater10]

Isuf-depth for the win.

[@Sexyboy2545]

I'd love to see an in person collab

[@bishopm4401]

I like these collabs cause that’s what got me into Calgary barbell. Good to see telli on here

[@evagenesiz7802]

If i don't do ass to grass my knee hurt lol

[@JustRockMultiTech]

Same here 😂

[@John-em3bi]

The rectus femoris IS being shortened at the hip, but it is also being lengthened at the knee. EMG data shows that the adductors are naturally a large contributor to the squat which MAY be a reason for knee vagus on the ascent, but I'm not too sure. It is probably the result of many contributing factors.

[@DJBokkii]

Dude i was trippin until i saw your comment cheers

[@AgniMullick]

how can a muscle contract at one joint and relax on the other?

[@Croissantrophy.meme.channel]

EMG data is kind of bs... is not a reliable source for strenght or muscle grow. EMG shows better activation of the quads on leg extensions than squats, is it better than squats for growth or strenght? Of course not. It also show activation of the biceps when doing front raises, is any good to raise your shoulders when doing curls? Of course not. EMG is bs

[@danielprest5887]

I have always squatted ATG. I don't powerlift or compete, so there is no point in maximising leverages and just touching parallel while squatting sideways as Tom Platz puts it. Full depth/RoM while being more upright focuses the weight on the legs and not the back, which for the general population who is just looking for health benefits and building the legs it will benefit you more imo. That isnt to say low bar hasn't got a place, we all know you can move more weight that way, but that isn't the point in my case.

[@sheenzyz]

Great to see Omar featuring Zack. By far the most comprehensive and informative channel for oly lifting on youtube.

[@MA-mc7vq]

2:54 ACTUAL UFO SIGHTING! Thought I was going mad - but no!

[@something2doTV]

Omg, he was teasing me with that door for way too long.. JUST GO IN ALREADY

[@ccc9591]

I just want to say, I think it was a nice touch letting the sound of the weights bouncing keep playing into the next clip

[@abdelsinusi5545]

"What's cracking guys Oh Mart you saw here" 😂

[@kbkman7742]

That video of klokov's pause front squat is awesome. Along with his 200kg pause snatch some of the coolest lifting on youtube

[@xander3v]

5:57 I was NOT expecting to see Max Planck in a lifting video!

[@marcus_ohreallyus]

I want that shirt. This guy is pretty impressive. He has a regular guy body but Rich Froning strength.

[@Ec11223]

I wouldn't say he has a regular guy body. It's just he wears baggy clothes and is specialized, so you won't see him do arm isolation work for instance. Also steroid plays into this as well , most of the top athletes at CrossFit are clearly steroid users so they'll have a bigger muscular build.

[@chrism45]

He's a long boy so it's hard to look big.

[@punishedvenomsnake716]

Which guy are you talking about?

[@Ec11223]

@bigkahunaburger them too but the op was writing about froning

[@leftphilange69]

He’d look a lot bigger in person. Muscle inserts play a big role as well as proportions. He’s 6’4 so on camera he looks leaner because of his proportions and the lack of reference points I.E. knowing exactly how big the people beside him are... a lot of weightlifters and tall athletes in general tend to look smaller on camera but in person you can definitely tell they’re in good shape

[@danm393]

Hell yeah, do an in-person collab. I love Zack

[@askovicthe]

I see a lot of people commenting about how your perspective has changed on squats with time, and seeing it as hypocrisy or contradiction. The important thing to distinguish here is that neither ATG nor parallel are "bad". They just have different purposes. A powerlifter isn't going to benefit from doing ATG at a competition. A bodybuilder would benefit more from higher volume through increased ROM. Imo there are no bad exercises, they only vary as to how well they suit a specific goal or intention

[@tdogable]

Every lowbar squatter I see in the gym throws on 315 and half squats

[@DiscipleofChrist_]

Half like obtuse angle or

[@tdogable]

@Jason Hardin not that Impressive

[@tdogable]

@Jason Hardin squatting 315 is intermediate according to any strength standard

[@chaslewis3334]

@@tdogable I think that changes once you're able to sit at the bottom with three plates.

[@tdogable]

@@chaslewis3334 what?

[@Joe.D.Sheppard]

I squat low-bar, but when I do front squats or high-bar squats as an accessory, I like to go ATG.

[@JackedVegans]

Great video. Squatting is such a core excersise for both strength and aesthetics, I am starting to make videos to help people do what is simple but effective (sorry for plug, asking for feedback)

[@asdasdasda842]

Next video is about ”why you should not squat”

[@gammajohn]

Holy the collab we've all been dreaming of!

[@ChrsCrr]

I’ve been doing ATG squats like for 2 months now paused reps at the bottom the mobility was rough at the start but my legs are definitely stronger and I feel the quads activate a lot more now, If you’re going to do ATG make sure you warm up well or at least have the mobility first or the squat is v strenuous

[@seanclarke3680]

Next video: "Is squatting to parallel sufficient?"

[@BensSoZen]

Omar had a recent video that shows it depends on the individual and hip flexor capability is a good measure for how far down a particular person ought to go.

[@nytroxnikko1532]

See the reason why you could be asking this is because of lack of appropriate mobility. If you work on it then you'll be able to do a deep high bar squat.

[@David-lu4th]

I've always said you ain't squatting if your ball hairs don't tickle the floor, and for most people barring any severe injuries that limit range of motion that say they have knee pain when squatting ATG I just say your stance or bar position needs adjustment

[@Jeneric81]

David Caring about aesthetically pleasing squats over results.

[@David-lu4th]

@@Jeneric81 Why would you not utilize your muscles and tendons to their full extent through a variance of ranges of motion(unless you have an injury/pain than can't be worked around)? Please explain the benefit of shortening the range of motion for the general population of people? Would you tell someone doing yoga not to stretch all the way because reasons?

[@rossthebesiegebuilder3563]

You must have really saggy balls.

[@Jeneric81]

@@David-lu4th Because in the end it probably matters very little. This high bar snobbery is probably the only thing more annoying than Starting Strength cultism at the moment.

[@Xanivert]

2:28 "Depth is important, BUTT" I c wut u did thar

[@bboyhard97]

that deep breathing and leg spread tips were really helpful, i ll try them on my next leg day

[@punishedvenomsnake716]

Today's leg day. Thanks for the inspiration, Omar :)

[@aaronbarlow4376]

Only if you're an Olympic weightlifter else you're not adding anything and may be increasing the chance of injury. Some of us are not built anatomically for ATG, no matter how much we try we simply cannot physically do it. Olympic weightlifters train ATG because it helps their snatch, getting under the weight and rebounding out of the hole. Powerlifters can benefit from training ATG if they can do it, because when they do a squat that's deep enough but not ATG they'll be stronger, but it's not essential.

[@user-jw1mq7zu8e]

no

[@m5902]

It all depends on your body composition. He has long legs so he has to squat like that for the upright position for his sport.

[@jorgemendez4517]

ATG is only needed for Olympic weightlifting. Also squatting for ham development is utterly useless, or at least suboptimal. Besides that there are not many reasons to squat heavy while ATG

[@tashakamikarkori]

ATG just feels better for me. Plus it is more aesthetic

[@jorgemendez4517]

@@tashakamikarkori it looks better, I agree. If you don't practice any explosive sport (arheltics, football, etc) keep doing them, mostly because they are counter productive. If it's not the case, keep doing them bro 💪

[@Anon.G]

Atg squats are useful if you need to increase speed strength(think jumping and sprinting)

[@chrism45]

Zack said atg but only of you do it correctly

[@artas9371]

I'm not against the idea of squatting ATG but it shouldn't be the main way you squat if you're not a oly weightlifter. You should think about it as a tool that helps you develop more strength in the lower part of the movement and flexibility. Something like deficit deadlifts.

[@chrisgoomba9735]

"Why you should squat ATG" 90% of the powerlifting community: "Isn't that my decision?"

[@gustavtanciulamadsen2928]

I mean, not everyone wants to be an Weightlifter. But deep squatting just looks nice and you get a good ass out of it.

[@dessertlimbo]

G. M. Its harder which wouldnt make sense for a powerlifter since they want to go heavy as possible

[@-TK-]

Omg it's my favourite youtuber zydrunas

[@piemasta93]

I’ve literally always squated like this. I’m glad I didn’t have to go from traditional

[@Attest411]

Best video in a while... nice work Omar.

[@andreabarone4964]

Low bar knee stuff really great video, gonna keep watching

[@andrewtate5652]

Sneaky how you filmed this at the Lion's Den today and dropped it during a Squat and Deadlift clinic! I like how you roll. It was a pleasure meeting you this weekend Swolemore Beefstuff, or was it Bro-mar SoBuff? Thanks for all the great content and keep being the philosopher!

[@wesnelson677]

Watching this on a phone and it for real looked like Zach pee'd in his sweatpants.

[@sirjekyllhyde3991]

Hey Omar, thanks for this, man; got squats today, myself.

[@T33K3SS3LCH3N]

5:55 damn right because the depth of my squat is a Planck length.

[@Grindermetalhead]

I did ATG for a while about a year ago and it kinda fucked up my right knee. Now it makes a popping noise every time I go below parallel so I only go to parallel.

[@BoostDriftTeam]

Same. Torn meniscus.

[@ToddDCLT4]

“Local thicc bois tell you how to be a better slav.”

[@jauqesh]

The rectus femoris is a two joint muscle. at full knee flexion and hip flexion the rectus femoris is shortened at the hip and lenghtened at the knee. so it is not fully shortened...

[@mifster83]

I just watched a video telling me not to ATG thn this is in my recommended

[@ada0015]

you need both perspective and make your own decision. like everything else in real life

[@tauntdaisy]

the titel is very misleading it should be more like why a weightlifter should squat atg zack never mentions any reason why any other person should squat low

[@MrJeo29]

Effective strength through out the entire range of motion. Also more power gains in ATG squats - not just pure strength but also having the stability, core to use that strength and turn it into power

[@repe0]

We want to see the giraffe and the surf clam!

[@jackpopa729]

Damn haven’t seen Scott Hisaka in a video in forever..RIP

[@heath6809]

He's still alive. He's just going to prison for killing someone while DUI.

[@boracebecioglu9563]

@@heath6809 which one is worse

[@letransformateur6477]

Loved the prkr at the end!

[@BatEatsMoth]

You're so pretty when you shave...

[@steviewang4102]

"Why you SHOULD Squat ATG" Westside Barbell: *sweats*

[@kthdinvest424]

Is it just me or does Zack not go all the way down on his atg ?

[@ghostfacekilla11]

Lets drop that thang down low fellas

[@RichardWilliams-sn7tt]

Talks about knee caving; proceeds to knee cave.

[@seal869]

Telander is my favorite KZbin lifting/fitness dude

[@dany8719lol]

My dude love ur videos

[@kaneaustin8708]

I started doing stronglifts 5x5 atg and it worked for a while but my progress slowed very quickly, I think it's because I was delegating the forced off to my hips and bones rather than any leg muscles now doing squats traditionally I've started picking up speed again.

[@Bad_dabber]

Great video! I was wondering what you were doing on the laptop at the Den!

[@TheRogueMonk]

i just realized you will maybe be omar baby till i die because as you age i age.. and you will always be in a state of baby face compraed to me.... omar baby... how long it been you been on youtube ... back in the waaaaaaaaaaaaaaaaaaaay back! ... keep going! also i miss a lot of your comedy!

[@Justforfun-ek7et]

I'm confused, were his knees not caving in @ 6:50 mark? is the goal to not have them move in or out at all during the lift?

[@nyamutography]

Exactly what I'm thinking

[@g7297]

Best Parkour tutorial!

[@brandonlingstuyl1269]

I like it when he barbell back squats in the video he’s hot barbell back squatting in the video

[@mikesmancave8833]

I'm seriously thinking about switching yo high bar. Feels better in general and I'm not far off matching my low bar numbers anyway. I do 385x5 low bat and 363x5 high bar, about rpe 8.

[@jaredfrazier2216]

6:43 am I missing something or did he just preach to squat and activate the legs and then just completely collapse his knees in for every rep

[@RellshouldBsleep]

David Wilson sumo style deadlifts 😂 🤡 1:07 I have seen all I need too

[@DerangedScout]

Most I've gotten was 180kg x 8 100% raw and pretty damn deep. Almost too deep I'd reckon, especially if I've got a decent load on my back. I've started practicing just below parallel and my work capacity has blown through the roof. Both squat techniques have their own pros and cons, but at least my ankles aren't in pain now.

[@Derploop]

Without watching: Higher glute activation on EMG, training the movement pattern and greater ROM= greater stretch on muscles= more gains

[@chrism45]

Thanks for the parkour lesson ZT

[@killslay]

Here was me thinking my stance was too wide! I'm watching this again before I hit legs tomorrow

[@b18crlxi]

This may have already been done/covered but maybe a video on arm & joint mobility for front squats? Mine is terrible and I have to have the bar resting on my arms in a crossed position 😐

[@devvv4616]

yes, a lifetime's worth of never really using the toilet properly and just squatting over it like a child has gotten me ready for this lol

[@raezor82]

I can go ATG no problem, but RIP clavicle if I tried that jerk training with any weight.

[@11202]

That feel when you can’t squat due to an ankle reconstruction and a prosthetic 😡😡😡

[@Kai-ln7sn]

Try some steroids it speeds up recovery you dont need to do that much

[@Ldoechannel]

2:45 top right corner

[@Jiraiya23]

knees over toes guy all day

[@redn05eh0]

In person collab please. And please add a sneak peak into your banana collection lol #smallcalvesmatter

[@jcash0708]

Shout out to college station Texas!!

[@firmans12]

Hi Omar.

[@anthonydannunzio134]

Love the vid! Great information and helpful for my squat! Though, still trying to figure out what the song is from 7:36....I keep shazamming it and it’s showing me a way incorrect artist lol

[@MrHacken]

Cool I follow both of you it ZT more it be cool to see you two together 👍🏻

[@guykr10]

This video made me feel good, thanks :)

[@braydenbledsoe3252]

So many different squatting philosophies out there.

[@andrewmontgomery1763]

Brayden Bledsoe honestly there’s only 2 really: full depth, ATG squatting specifically for weightlifting vs hip crease right below the top of the knee for everyone else. Maintaining a neutral spine and keeping knees tracking over toes (not going in or out) is all the same regardless. Highbar is great for general fitness and weightlifting specifically, lowbar for moving the most weight possible in a squat and obviously best suited for powerlifting.

[@iOwnzthee]

How do you guys fit in regular jeans after regularly doing ATG ?

[@germanrud9904]

just barely

[@throwawayaccount9620]

You and Zach should definitely collab!

[@tomm9584]

So how do you keep from waring out your hips and having to get hip replacement surgery at a young age trying to lift heavy weights over the years?

[@elansleazebaganno2293]

Tom M lift correctly dumbass lol

[@mywifesson782]

I've emulated the starting strength form for squatting and i feel like he just roasted my form.

[@Cwgriffin]

Face is looking lean man! Keep at it

[@gregtuttle9626]

Rebounding like a spring out of the bottom is not something you should do unless you are a competitive lifter.