Deep (ATG) Barbell Squat

Directions:

Preperation/body position

1. Place barbell on squat rack pins, which are set at a suitable height for you to dismount and re-rack safely.
2. Load bar with correct weight. Put on safety collars.
3. Position barbell on back of shoulders, taking a wide grasp on the bar.
4. Dismount barbell carefully, taking a step backwards and positioning feet at suitable width stance.

Excution/Movement

1. Descend with bar, bending at the knees and hip, keeping good posture throughout execution. Keep feet flat on floor and back straight throughout execution.
2. Descend as deep as possible.
3. Extend knees and hip to standing position again.
4. Repeat for desired amount of repetitions.

Comments

The deep squat, a.k.a ass to grass (ATG) squat, is the squat performed as deeply as possible. Quadriceps, hamstrings, gluteus maximus, gastrocnemius, solues, and core muscles are all recruited during the execution of the squat.

The deep squat might not be suitable for those with knee or ankle issues, as it can place stress onto these joints.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.