Wednesday, November 19, 2008

Tip #3: Squat Deep!

Hello Everyone!

The training myth of, "Squatting below parallel is bad for your knees" is still believed by many individuals.

The truth is, if you want to develop a strong and powerful lower body, you can safely (and should often) train with deep, full range of motion squats.

Check out this research article on deep squats and knee pain (or lack thereof!)
Patellofemoral joint kinetics during squatting in collegiate women athletes

As I've mentioned in previous posts, our bodies are designed and capable of full range movements. You are only as strong as your weakest link! If your muscles are only strong at the top portion of a movement and not the bottom, then you better cross your fingers and hope you never have to get low in your sport! (Next time you watch your sport, take note at how many times athletes get below parallel, you'll be surprised!)

This is DEEP!
Coach Duarte demonstrating a good deep front squat.

Keep Training!
Coach Amanda Kephart


Anonymous said...

Is 110 degrees of knee flexion considerd a deep squat? 120 to 130 degrees would take you Glute to heel (if thats what you conider a depth squat).

Strength Coach Amanda said...

Great question!

For many people 110 degrees is a lot lower than they currently squat.

At AGMC Sports Performance we consider a full, deep squat to be butt below the calf, around 3 inches between the glute and heel, so greater than 110 degrees.

I'll try and get a picture up soon!