06/12/2021
How low do you go?
Squat depth divides opinions throughout the fitness industry. Depending on the long-term goal there are positives for both sides. Those who favour one or the other argue their opinion passionately.
The full squat requires the participants hip to break parallel. Depending on individual differences, deep squats have a knee angle between 40 and 50 degrees, parallel 60 and 70 degrees, and half squat 80 to 100 degrees (Hartmann et al., 2012).
Performing at full squat allows for improvements throughout the full range of movement, ensuring focus at the bottom of the movement which is often forgotten. This strength can transfer to greater neuromuscular and functional ability, such as jump height and sprint performance (Pallares et al., 2019).
However, when looking to improve athletes with high training loads there is an argument that partial squats may be effective. With the half squat participants may replicate movements that are repeated during performance (Drinkwater et al., 2012). For example, the downwards motion of a jump for a header or the knee angle utilised when performing a sprint. With the ability to lift heavier with the partial squat this may give the athlete greater strength gains relevant to their performance.
Personally, I have been trying out implementing the best of both worlds. Starting with lighter weights, emphasising depth with a focus on correct technique throughout the full range of motion. Then adding on weight, going as deep as I can until failing at partial squat with the theory that I can add even more transferable strength for sports performance.
What are your thoughts on squat depth?
