Crush Your ATHX Squat Standard: How to Unlock “Ass to Grass” Depth

If you’re competing in ATHX, you already know—it’s not just about lifting weight, it’s about the quality of movement and for that with have movement standards. When it comes to the squat, that means hips below knees—every rep, no question.

But if you struggle to hit depth, don’t panic. Hitting that clean, full-range ATG (ass to grass) squat is less about being “naturally mobile” and more about targeted prep. Here’s how to get there.

Why full range Matters in ATHX

ATHX isn’t a bodybuilding show—it’s a test of performance, capacity, and athleticism. That means: No half reps and everyone performs at the same standards.

Full depth squats are non-negotiable, not because they’re aesthetically more pleasing but because they make sure you work your joint through greater ranges and improve your functional fitness. So let’s make sure your mobility doesn’t hold you back when it counts.

Step 1: Identify the Block

If you’re missing depth, it’s likely due to one (or more) of these common issues:

• Limited ankle dorsiflexion – Your knees can’t travel over your toes.

• Hip restrictions – Tight glutes, adductors, or hip flexors block your range.

• Stiff upper back (T-spine) – Collapsed posture makes it hard to stay upright.

• Core weakness or poor motor control – You simply don’t own the bottom position.

• Lack of spatial awareness

Step 2: The Fix – Mobility That Transfers to Performance

Ankles:

• Wall ankle mobs (3x10 per side) – Knee over toe without heel lift

• Foam roll calves, then hold a stretch for 30–60s

• Use heel-elevated squats to train full depth while working on mobility

For most people ankle mobility should be fairly easy to reinstate, frequency is key.Try to stretch everyday or every other day, this doesn’t have to be long either 3-5min will do. Of course once you’re reach desired mobility stop stretching as much and just keep squatting ass to grass to maintain range of motion.

Hips:

• Prying goblet squat – Sit deep, shift, breathe (30–60s hold)

• 90/90 hip switches – Control + rotation = deep access

• Cossack squats – Adductor and glute flexibility + control

Thoracic Spine:

• Foam roller extensions

• Band-assisted lat stretch

• T-spine rotations in quadruped

Thoracic spine is often overlooked but try to address it if you struggle standing upright.

Step 3: Groove the Pattern for Game Day

Mobility drills get you access. Strength and control help you own it—especially when it’s time to move fast and rep clean.

• Goblet squats – Teaches vertical torso + clean depth

• Tempo squats – Slow the descent, build awareness

• Pause squats – Hold the bottom. Get comfy in the uncomfortable.

• Daily deep squat holds – 1–2 minutes a day. Bodyweight only. Let gravity work.

Building spatial awareness and coordination is worth mentioning again, I see a lot of people that can squat atg but once the weight goes up they reduce rang either by mistake or ego lifting. I get it, it’s an easy fix. If you want to go heavier just reduce the distance.

Ready to Rep Clean?

In ATHX, every rep counts—and if your squat doesn’t meet the standard, it won’t fly + it will make your judge’s life harder. The good news? You can unlock ATG depth with the right plan and a few minutes of focused work each day.

I want to emphasise this isn’t just about passing a movement standard—it’s about moving great and feeling great.

ATHX Cardiff is around the corner and if you need help prepping for it here’s my 8 week ATHX 2025 program.

If you’d like something tailored, send me a message and let’s book you in for a free consultation.

AUTHOR - Karim Djidel