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PT Christian Finn weighs in on the perennial argument over squat depth . It's far better to be a little on the high side than to go too deep and.
Table of contents
When you have weak quads, you will struggle to maintain an upright posture as you drive out of the bottom of the squat. At the bottom of the squat, the majority of the loading demand is placed on your knee extensors, so your quads have to work a lot harder to drive the barbell upward. If you have weak quads, your body is going to search for leverage to help assist with this range of motion.
Squat Depth
In this scenario, you begin to lean forward, which places more loading demand on your hip extensors. As a result, your glutes begin to work a lot harder to compensate for the weak quads. This is not just an article outlining the muscles used, but how your muscles work together to complete the movement. When you have weak upper back muscles, you will find that your upper back tends to round while squatting, which may also cause you to lean more forward.
To understand whether this is the reason why you lean forward when squatting, you need to know what it looks like when you get close to your fatigue limit. If this is the case and you find your upper back rounding at the same time as leaning forward more, then this is a reason to believe that you have a weak upper back.
When you have tight hips, you will struggle to get deeper into the bottom of the squat, which will cause you to lean forward more. The most common way that your body will compensate will be to lean forward. You need to identify the reason why you are leaning forward based on the previous section, and then only implement the fix that is associated with the given problem.
You want to specifically draw your attention to these parts of your foot, and actively press them into the floor. By doing this, you will feel more balanced throughout the squat and should be able to maintain a more upright torso. If your hips are shooting up too quickly out of the bottom of the squat, causing you to lean too far forward, then you need to build your quad strength.
Building your quad strength all comes down to the exercises you choose to implement into your training program. The best exercise I can recommend for building quad strength is the front squat. Read our Front Squat Guide and Pause Squat Guide , which includes step-by-step instructions, tips, benefits, and common mistakes. Squatting deep is fine, but the truth is most people can't handle ultra low squats right away.
Listen, I'm not telling you to squat high as a kite. Squat depth has meant a lot to me even when I was a young buck in high school. My senior quote was, "Friends don't let friends squat high. I used to squat extra deep just because I thought it was the bees knees.
Squats – can you push your knees too far out?
I would end up in a good morning position with my hips way back on the way up, which ended up leading to a host of lower back issues. Now I keep better form and squat just below parallel. Like most things, the answer of how deep should you go lies somewhere in the middle. Many guys are initially too immobile to squat way past parallel. Part of this problem is due to modern society.
Most chairs are at a height that approximates an above parallel squat.
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Most people also sit slumped over; the hips flexors get short and you're essentially training your body to stop in a crappy high squat. Even most toilets are set above parallel. They actually have "squatty potties" that you can buy to put under your feet so you can defecate in a more natural, below-parallel squat position.
Back in the day everyone HAD to squat below parallel just to go to the bathroom!
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So all of you Paleo freaks out there should make sure you aren't just eating and training like a caveman, but also shitting like one too! It's imperative you perform soft tissue work on your entire lower body as well as mobilize the ankles, hips, and thoracic spine.
As part of your squat warm up, make sure to mobilize both your ankles for dorsiflexion and your T-spine for extension. Here's a great series to mobilize the ankles before squatting:. To improve t-spine extensions before doing any barbell lift, I use the old double-tennis ball gizmo and then progress to a double lacrosse ball number.
Remember to focus on the upper back and not the lower back or neck. So next time you try to squat ass to ankles or better yet, yam bag to the floor, remember only go as low as you can control and maintain proper form. When we teach the set-up for the squat, we focus on three main things: placement of feet, bar placement, and hand placement. In general, a wider or thicker person can carry the bar lower, have their hands wider, and have a wider stance, but again this varies.
We have many people that squat narrow and many that squat wide at our gym. Eleven of our lifters are national ranked and they're all different weight classes and body types. They each have their own squatting style, but certain things hold true for everyone. The bar should rest somewhere between the traps and rear delts. Bring the bar too low and the lifter will pitch forward.
The same thing happens when you bring the bar too high. In general, a lower bar placement forces the lifter into a more hip dominant movement so there'll be more range of motion in the hips and the chest will move forward while the back will remain straight. A higher bar position will typically allow the lifter to stay more upright and likewise squat more straight down with the knees coming more forward.
The big person with wider hips and a big belly will have to go wider to give himself room to get down. A person with more narrow hips should generally squat close. If you go so wide that you can't get your knees out to where your ankles are, you're too wide.
If you go so wide or so close you can't hit depth, you need to adjust your stance. In general, a wide stance squatter will do better with a flat shoe like Chucks or Mark Bell's squat shoe. A medium stance squatter would do well with something with a moderate heel like an Adidas Samba Chad Smith and Eric Lillibridge both squatted over in these , and a narrow stance squatter will do better with heeled weightlifting shoes to accommodate the knees coming more forward.
Regardless of squatting style, make sure to screw your feet into the ground to create tension and stability in your hips at the start of the lift. This is going to ultimately depend on mobility. A bigger, stiffer guy will usually have to go wider. That being said, I saw Malan squat a WR at Raw Unity with a very close hand placement while weighing , so if you have the mobility to keep your hands close, by all means do it. Just keep in mind you're going to be benching and deadlifting later in the week, so you don't want to go so close you aggravate your biceps tendon.
Why You Shouldn't Squat | Breaking Muscle
Go as close as you can as this will get your back tighter, but not so close it hurts your shoulders. A good tip for people with tight shoulders is to take a pinky off the bar. Besides keeping it classy, it allows the lifter to rotate his arms under the bar and keep the shoulder in a better position. If, despite knowledge of proper form, you still face technique problems with the chest falling forward, the knees coming in, or an incorrect body position in the hole, here are 3 drills you can use to fix them. Squat directly facing a wall. This will force you to keep your chest up and hips back.
The band around your knees will force your knees inward so you must actively push the band apart to get your knees out. Pause squats are great for finding your strongest and most stable bottom position as well as developing strength out of the hole. Try second pauses to really hone in your form. Most people have absolutely no control over their body when they first learn to squat.
They drop down into the hole with all the tightness of a fish flopping around on a dock. The key to maintaining proper form is harnessing stability through tension. Remember that more tension equals more strength. Creating tension is the key for maintaining proper form during the execution of the lift. You want to have tension in three key areas: the hips, the trunk, and the upper back.
Because of this it's a good idea to warm up the glutes, abs, and upper back with activation exercises before you squat. The key is doing enough to stimulate the muscle, but not enough to fatigue it. Do just enough to get blood flow and feel the appropriate muscle groups "turn on. These activation exercises, done as part of your warm up, can also be used for longer durations or more reps as accessory movements later in the workout.
Do band side steps placing a band around the knees and walking laterally while maintaining tension on the band or seated abduction. Any movement that promotes abduction and or external rotation will help get the outer hips and glutes going for the session to come! These exercises made a profound difference in allowing me to get my knees out, especially in the hole.