Some facts:
- 99% have no idea how to squat. 2.5 months in USA and I saw literally ONE guy who squatted correct way. Ex powerliter, who woulod have thought, lol.
- ATG is safer than half squat.
- Squats make every weakness or imbalance in your body surface. If you've got tight glutes - you're gonna have buttwink. 99.9% of squatters suffered from buttwink, including me. It's recurring illness, you have to constantly fight it. 90% of people don't even know they have buttwink. They feel pain in their back and that's it. They then figure squats damaged their back. In fact, back involvement is minimal if someone is flexible and have perfect squatting form.
- Squats STRENTHEN your knees. They build muscles in balanced way and it PROTECTS joints.
- If you're afraid of injuries just use moderate weights. 220lbs for 12 reps done ass to grass, pause at the bottom (remember to keep your quads flexed when you pause!), 4 sets will destroy about everyone's legs without destroying their knees.
- Machines hurt knees more than squats. The reason machines are deemed "safer" is because people are more likely to let their ego go and use lower weight and full ROM.
- Low bar is less safe than high bar.
- High bar won't develop big ass in 60% of cases. I have tiny ass. Some Olympic weightlifters I know have tiny ass. It's genetic, like everything.
- Smith machine squats are knee KILLER.
- Belt should be avoided at all costs. We are only human but belt is only for ego. Drop 20-30kg and leave belt at home.