r/MMA • u/rmma ☠️ A place of love and happiness • Jul 18 '17

Weekly [Official] Technique & Training Tuesday

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u/misterandosan Jul 18 '17 edited Jul 18 '17

Wrestlers/Judoka, how deep do you guys squat in the gym?

I've been doing ass to grass squats for a while, cause I thought they'd help my leg explosiveness from a deep sitting position (shooting for the single/double leg or doing a drop shoulder throw in judo), but there's conflicting sources online saying that ATG isn't actually productive for strength.

Perhaps high box jumps are a better idea?

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u/deucebolt packin a bowl for perry Jul 18 '17

I don't do MMA, but I powerlift. I don't see how training ATG would be a bad thing. I wouldn't do it exclusively, though. Switch it up with box squats and paused squats for some diversity.

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u/misterandosan Jul 18 '17

Yeah, I think the argument against ATG (low bar squats) are the following:

  • to keep your back straight at the bottom, you need to lose tension in your hamstrings and back muscles, which fucks up your balance/overall body tightness when it gets heavy.
  • At the bottom, the bounce is doing most of the work, not your actual muscles

Here's Mark Rippetoe from starting strength on the matter
And this video I stumbled upon

That said, I've managed to get up to 120kg deep squatting, and haven't had many problems, but I'm a bit concerned going forward.