Squat depth is one of the most scrutinized things in a weight room on any given day. If you’ve spent enough time in a commercial gym, you’ve surely seen the guy who’s got 5 plates loaded up on both sides of the bar but proceeds to only squat a few inches down before coming back up. You’re judging them! Don’t lie. There is a time and place for quarter or half squats (Ex: matching joint angles to those seen in sport. Typically used in a speed-strength or peaking phase). For general population with the goal of strength and health, hitting a full range of motion should be important.
Why Should You Squat Deep?
1. Injury Prevention (Full squats are BETTER for your knees (2))
2. Improved Functional mobility
3. Increase Strength
4. Increased Lean Mass
5. Improved Power Output (3)
People will fail to squat to a full range of motion for a bevy of reasons. They aren’t comfortable with it (mind to muscle), the bar is loaded too heavy, they lack mobility, etc. Whatever the case may be, you can try this to help make it easier to get low: elevate the heels.
Elevating the heels predisposes the ankle to dorsiflexion, something severely lacking in most individuals. This is going to make it much easier for an individual to get lower in their squat. You can elevate the heels a few different ways: two small weight plates, a squat wedge, or wear weightlifting shoes that typically come with a heel lift built in.
Squatting with a lift is known as a Cyclist Squat. For added benefit beyond just making it easier to get low, the elevation helps keep you upright which means decreased forward trunk flexion (1) and more work for the quadriceps muscles (specifically the VMO).
References
1. Charlton, J. M., Hammond, C. A., Cochrane, C. K., Hatfield, G. L., & Hunt, M. A. (2017). The Effects of a Heel Wedge on Hip, Pelvis and Trunk Biomechanics During Squatting in Resistance Trained Individuals. Journal of Strength and Conditioning Research, 31(6), 1678–1687.
2. Hartmann, H., Wirth, K., & Klusemann, M. (2013). Analysis of the load on the knee joint and vertebral column with changes in squatting depth and weight load. Sports Medicine, 43(10), 993–1008.
3. Hartmann, H., Wirth, K., Klusemann, M., Dalic, J., Matuschek, C., & Schmidtbleicher, D. (2012). Influence of squatting depth on jumping performance. Journal of Strength and Conditioning Research, 26(12), 3243–3261.
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