ATG has to be one of the most popular acronyms in the squat world! I get comments about it all the time, and so I thought I’d share with you what it means and whether or not it’s right for you.
If you haven’t heard the term ATG, it stands for “Ass To Grass”, which essentially means you descend into a squat until your bum hits your calves.
This type of squat is most common in Olympic lifting and of course any squat variation (I.e. The Olympic Squat, Overhead Squat and the Front Squat to name a few).
It is an amazing display of strength and flexibility when it is done correctly. One could argue that those who can go “Ass to Grass” with all key points in tact are in an exclusive group.
How Can I Go ATG
order to go “Ass to grass”, you may want to first ask yourself a few questions:
Here are some important ones that can help you decide if you want to go ATG or even if you need to go ATG.
1) Are you an Olympic Lifter or do you want to learn those lifts?
– If so, then you will need to train to go ATG
2) Are you a Power lifter?
– If so, you would not be asked to hit ATG, so it is not necessary to train it
3) Are you an athlete?
– If so, you may need the flexibility that going ATG gives you and you may want to train to get there.
– For other athletes, you may not need the same type of flexibility.
4) Are you aging and getting tighter?
– If so, you may want the flexibility of someone who can go ATG
What I’d like to do now is let you watch this video where a 4-time world champion explains to you how to train to go lower on your squat and go ATG, whether you want to go that low or not, I just want you to have the knowledge and skills to get there without injuring yourself.
This is a cool video and a lot is revealed, including:
– The muscles that need to be loosened to be a great lifter (especially in the squat)
– Why you don’t want to squat deeper than you can
– What “softness” means in relation to squats
– And what it means to “compromise” your squat, or any lift.
*Before you watch the video, it is important to know that the butt wink or hip tuck is one of the things that is looked for in a squat test, and if you squat with that happening, it can negatively affect your low back. It can be very dangerous to squat with the butt wink/hip tuck; especially when the bar has a good sized weight on it.
Watch it here, and as always,