They Dont Know Squat
Below is a MRR and PLR article in category Health Fitness -> subcategory Other.
They Don’t Know Squat!
Title
They Don’t Know Squat!Summary
There’s ongoing debate among trainers and trainees about whether squats should be performed all the way down or just halfway.Keywords
muscle, muscle building, squats, exercise, physical training, weight trainingArticle
Confusion often arises in gyms regarding the correct depth for squats. Many trainers claim that squatting deep, so that the knees extend beyond the toes, is harmful to the knees. I disagree. While there are cases where partial range of motion (ROM) is necessary, I advocate for performing full squats for several reasons:
- Natural Movement: Our ancestors regularly used a full squat position for activities like gathering and cooking. This movement is ingrained in our nature.
- Developmental Position: We spend 40 weeks in a fetal position?"essentially a full squat?"before birth, emerging without knee problems.
- Full Range of Motion Benefits: Training through a full ROM is ideal for all exercises, including squats. This approach strengthens the body effectively.
- Joint Adaptation: Every exercise stresses the joints, prompting the body to adapt and strengthen them.
- Knee Stability: The simultaneous contraction of the quadriceps, hamstrings, and calves ensures knee joint stability.
- Pressure Distribution: As the knee flexes during a full squat, the patella spreads compressive forces across the joint, making it safer.
- Functional Carryover: Full squats are natural movements that translate well into daily activities and sports.
- Vulnerability in Partial Squats: Partial squats leave the knee more vulnerable at 90-degree angles, where joint laxity is higher.
- Fulcrum Shift: As noted by Ironman contributor George Turner, in a parallel squat, the knee becomes the fulcrum, unlike in a full squat which utilizes the quadriceps muscle belly.
- Injury Prevention: Training in a limited ROM increases injury risk if the squat ever goes beyond the trained range.
- Flexibility: Regularly doing partial squats can reduce overall flexibility.
- Cultural Evidence: Aboriginal and Oriental societies that regularly perform full squats have low rates of knee and back problems.
- Healthy Knees in Athletes: Olympic weightlifters, who often practice full squats, typically have healthy knees.
Although some studies suggest full squats may harm the knees, most evidence supports their benefits. A notable study showing harm was based on a skeleton, which does not represent how connected tissues function.
Unfortunately, many training programs promote half squats as the universal safe option, ignoring what our bodies are designed to do naturally. Remember: full squats should be performed so the hamstrings touch the calves, allowing the knees to move beyond the toes while maintaining tension in the legs and staying upright.
Next time someone advises against deep squats, remember: they don’t know squat!
About the Author
Keith Londrie II is a recognized expert in muscle building. Visit his website to learn more: [Building Muscle Information](http://building-muscle-information.info/)
Keith E. Londrie II
infoserve@mchsi.com
[Building Muscle Information](http://building-muscle-information.info/)
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