posted Sun, 02/22/2015 - 03:42
1023
Squat Depth
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Reading an interesting referenced article suggesting that some our modern lifestyle choices (i.e sitting 60 hours a week behind a desk) is impacting structurally on our ankles, hips and pelvic area. Some people might be putting themselves at risk squatting deep.
http://www.aaronswansonpt.com/the-deep-squat-part-1-the-good-the-bad-the...
I'd like to know everyone's opinions about parallel squats / half ROM or full depth.
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I thought this said squat death, which is something I can identify with.
I specifically addressed this issue in one of the Maximizing Your Gains series I wrote:
https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/ma...
It is not to your benefit to be doing ass to ground squats. The reason being that once you get below a certain point the movement turns into a passive range of motion and the muscles are no longer in control of the weight. Tension is taken off the muscle at that point which means no further stimulation which means no growth potential. All it is doing at that point is putting your joints into a precarious position and risking greater injury potential. You are getting no further reward, only injury potential and wear on your joints.
Maybe powerlifters have a place for it in their training, I don't know. Suffice to say, if your goal is hypertrophy, you don't need to be doing squats that way.
If your goal is quad development I agree with you.
But if a person is looking for athletic/power development full range squats are far superior.
For the most part people will always benefit from squatting as deep as they can naturally - we all have a different anatomy so you would have to find your ideal setup.
Partials have their place:
Pin squats - help power athletes develop end range speed (vert jump, throwing).
Board presses - help shore up tricep weaknesses in bench press.
Not locking out Bench - keeping time under tension on pec major to elicit more growth
... etc.
But before partials would ever be put into my programs I would make sure people can do proper full range front squats, back squats and split squats.
Over utilizing partials can mess up your structural balance and put you at a higher risk of injury.
I totally agree. To reach your goals you need to use a variety of tools. I use the no lock out all the time for close grip press
OursIsTheFuryPersonally I go ass to grass brother. I feel like my legs have exponentially developed since I started training this way. Not only this, but my hip flexors were killing me when I tried to stop at parallel and come back up. This deep squat just seems more natural.
Now I do know many people can't go deep for injury reasons, if that is the case then I applaud you for still getting under the bar and squatting. That's a feat in its own.
Spot on with your guess, which is why I was doing some reading around it. I've had a few knee problems in the past and aim for just below parallel, I also have the same issue with my hip flexors that you had and recently started doing yoga (stop laughing) ha, for dat flexibility.
One day I'll get ass to grass form.
Do you use weightlifting shoes?
X2...more muscle and definition with lighter weight, better form and increasing time under tension.