If you want to pack on lower-body bulk, look no further than the king of all compound moves: the humble squat. You’ve been practicing the move since before you could walk (albeit without a barbell across your back) – albeit unintentionally. And yet for a movement pattern that comes so naturally to humans, we sure are split when it comes down to the intricacies and finer details of how to best perform it. Particularly when talking about how low you ought to go. Here, PT Christian Finn clarifies the perennial argument over squat depth, once and for all...
There are few exercise topics that incite as much debate as what constitutes the correct depth for a squat. One school of thought counsels you should only descend until your thighs are parallel to the floor – any deeper and the likelihood is your knees will explode. Another sneers at any squat where your hamstrings don’t cosy up to your calves.
The truth is neither side is right. Forget depth. Your back is what matters. You should squat no lower than the point where your hip begins to tuck under and you lose the natural arch in your lower spine.
When your spine flattens out with a heavy barbell across your shoulders, a large amount of hydraulic pressure is imposed on the discs in your spine. Over time, this can lead to tissue damage and back pain.
Repeatedly sliding out of a neutral spine position isn’t a cast-iron guarantee you're going to get injured, but every time it happens you increase your risk of serious injury and/or a hunchbacked dotage.
How Low to Squat
Some people will be unable to maintain a neutral spine any lower than parallel – the point where your hips are roughly level with your knees. Physiologically, not everyone can hit rock bottom without relaxing their lower back arch, while others lack sufficient strength or flexibility at the hip, knee and ankle to perform the deep squat safely.
Men with long legs relative to the length of their torso, for example, will need to shift their weight back by leaning forward as they squat. This makes it extremely difficult to go below parallel without flattening out their lower back.
And then there’s hip joints. Someone with very shallow hip sockets will find it relatively easy to perform a deep squat without compromising their technique. But those with a deeper hip socket – the so-called Celtic Hip – are not well suited to deep squatting.
Which takes us to the next logical question: does how deep you go matter?
Squat Depth
Dr Rafael Escamilla, a professor in the department of physical therapy at California State University, looked at more than 70 studies on the subject of knee biomechanics during the squat.
He found that bending your knees to around 90 degrees is enough to achieve very high levels of muscular activity in your quadriceps. In other words, squatting to parallel is enough to make your legs bigger and stronger.
Many of the people arguing against the parallel squat on the basis that it’s not done through a full range of motion will also wax lyrical about the many benefits of the deadlift. Yet there is not one muscle group that is taken through a full range of motion during the deadlift.
Contrary to what the exercise police might say, there is no 'one size fits all' approach when it comes to squat depth. Forget all the macho posturing, and ask yourself if the potential benefits of squatting deep with a rounded spine are greater than the risks involved in doing so. It’s far better to be a little on the high side than to go too deep and end up with a serious back injury because of it.
Certainly! It seems like you're diving into the world of squats and the intricacies surrounding this fundamental exercise. As someone deeply involved in fitness and strength training, I've explored various perspectives and conducted firsthand research on this subject.
Let's break down the concepts addressed in the article:
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Squat Depth Debate: The article emphasizes the ongoing debate regarding the appropriate depth for a squat. It contrasts two schools of thought: one advocating for parallel thigh positioning and the other suggesting deeper squats where hamstrings meet calves.
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Spine Health: It highlights the significance of maintaining a neutral spine during squats. When the lower back loses its natural arch due to excessive tucking of the hips, it can result in increased pressure on spinal discs, potentially leading to tissue damage and back pain.
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Individual Variances: Not everyone can achieve the same depth due to anatomical variations, including differences in hip socket depth, leg-to-torso proportions, and flexibility/strength in the hip, knee, and ankle joints.
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Squat Depth Impact: Dr. Rafael Escamilla's research, which was referenced in the article, found that squatting to around 90 degrees (parallel thigh position) is sufficient for significant quadriceps activation, contributing to muscle growth and strength. This challenges the notion that deeper squats are mandatory for optimal results.
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Risk vs. Reward: Ultimately, the article suggests that the benefits of squatting deeply with a rounded spine might not outweigh the associated risks of potential back injuries. It encourages individuals to prioritize maintaining a neutral spine position over achieving extreme squat depth.
The key takeaway is that while squat depth is a crucial factor, it's not a one-size-fits-all approach. Anatomical differences and individual capabilities play a pivotal role in determining the safest and most effective squat depth for each person. Maintaining a neutral spine emerges as a critical factor in preventing potential injury, emphasizing the importance of technique over depth in squats.
