The genuflection is undoubtedly the kings' exercise in weight training, which, not least because of its complexity and importance for decades provides sufficient fuel for extensive controversy. The question that experts tend to argue about most frequently in this context is the question of how deep squats should be to deliver the best possible results. Since exactly this fact presents itself in a multifaceted way and accordingly no generally valid answer is possible, we have dedicated an entire article to him, which illuminates the topic individually.

Runter oder nicht runter· das ist hier die Frage

Which type of squats is the right one? Ass to the grass or just bend so far, until the thighs are parallel to the ground? The surprising answer is: both are correct. However, before you sit in front of the screen with even more confusion, it should be added that the choice of execution has different advantages and disadvantages and therefore depends on your individual goals and requirements. In practice, you should first understand why you go to the gym first and foremost. Are you training for a bodybuilding competition, preparing for a powerlifting meeting, or just want to stay fit or build a handsome body? The answer to this question decides which squat variant is right for you. Since both approaches lead to divergent results, we explain below which variant is best for which case and what results you can expect.  

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Ass to the grass for muscle growth

Whether you are preparing for a bodybuilding competition or you just want to look good on the beach, the shape of the squats is not fundamentally different. Rather, in both cases, your goal should be to pose problems to the thigh muscles so that they can only handle the challenge they face with the greatest possible effort. In practice, you can achieve this state by taking advantage of the entire range of motion, so that a large part of the involved muscle fibers can be put under tension, whereby a stronger growth stimulus is set. De facto, the variant "ass to the grass" offers to aim at a maximum mass gain, since in addition to the quadriceps and the secondary auxiliary muscles is heavily involved. But before you start, let's give you a little technical guide that will help you get the most out of your muscles and avoid injury. The key element is definitely the position of your feet. These should be positioned approximately shoulder-width on the floor and slightly rotated outwards so that you have a firm footing. The rotation also allows you greater freedom of movement, which is particularly important for the last part of the execution. As a result, it will be easier for you to move your pelvis to a level below your knee and keep that position stable. During the execution, you should also make sure that your knees do not protrude beyond your toes. Since hip mobility can vary from person to person due, among other things, to anatomical constraints, it is not always possible to completely prevent the overshoot of the foot. Nevertheless, to maintain the best possible shape, you should pay particular attention to a straight back, which you can most easily achieve by directing your gaze to the front during the execution.

Powerlifters swear on a limited range of motion

Once we compare the bodybuilder squats with those run by powerlifters, it seems like they are doing two completely different exercises. While bodybuilders attach great importance to targeting their muscles, powerlifters are more or less unimportant about which muscle performs a lot of work - the main thing is that the training weight is right. It is therefore no wonder that the variant "ass to the grass" is only little suitable for a corresponding training practice. In addition, Powerlifter reach back to a much wider position with slightly more external rotation, which is reflected in a significantly higher involvement of the butt muscles. This ultimately results in athletes being able to move significantly higher loads within the limited range of motion that is common in powerlifting. On the other hand, the thigh muscles are much less detailed than those of a bodybuilder due to that shortened range of motion. Although the squats are usually less deep in powerlifting, you should pay close attention to keeping your back straight in the face of the high training weight.

It always depends on the technology

Especially after an injury, many exercisers shy away from carrying out squats because they fear that these will have a negative impact on their knees or back. This is also 100 percent correct, but with the small but subtle difference that this applies only to squats with a bad shape. No matter which variant you choose according to your goals, you should always pay attention to a correct form, otherwise you will actually either ruin your back or yours. Sports science studies support this fact and contradict the widespread myth that running squats patterned "ass to the grass" per se is hazardous to health. On the contrary, this variant offers advantages for the majority of fitness athletes, as long as the technology does not give way to pure greed for weight. In the end, the suitability of a squat variant depends on your goals and demands.


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