Squatting parallel or Squatting deep - VPA Australia

FREE SHIPPING ON ALL ORDERS OVER $99

Time Until Next Dispatch order Before 4PM for same day dispatch
0

Your Cart is Empty

Squatting parallel or Squatting deep

January 23, 2019 2 min read

Squatting parallel or Squatting deep


We see a variety of squats in the gym every day! We see boxes, bands, wide stances, narrow stances, no lock outs, heels elevated & the list goes on and on. But when it comes to squatting variables, a common one is the depth.

A squat is a compound, multi joint, full body exercise that engages most of the lower body. The motion will have you bend at the knees, hinge at the hip whilst keeping the back flat & torso upright. Whether its performed with bodyweight, with a dumbbell, kettlebell or barbell… It’s certainly a staple of most training programs. In saying that, we should want to get the most out of this exercise.


Squatting parallel or Squatting deep…


Should I squat more weight and reduce my squat depth or should I squat less weight but focus on full range of motion?


I believe we should all squat past parallel (unless an injury prevents) and do this as heavy as practical. I’m going to give you a few reasons why.

The deeper you squat; greater activation of the posterior chain occurs. Essentially the glutes & hamstrings will work a lot harder the further you go down. When the glutes & hamstrings muscles are stretched further you will, in turn, get greater activation when compared to a parallel squat.

By using more of our posterior chain, we will then take some of the stress off the knees. An analysis by Hartmann in 2013 showed us that full depth squats had less stress on the knee joint & less risk of injury when compared to partial range squats. It also showed us that the highest compressive force on the knee is at 90 degrees.

Based on biomechanical calculations and measurements of cadaver knee joints, the highest retropatellar compressive forces and stresses can be seen at 90°. With increasing flexion, the wrapping effect contributes to an enhanced load distribution and enhanced force transfer with lower retropatellar compressive forces.”

“Provided that technique is learned accurately under expert supervision and with progressive training loads, the deep squat presents an effective training exercise for protection against injuries and strengthening of the lower extremity. Contrary to commonly voiced concern, deep squats do not contribute increased risk of injury to passive tissues.”

Full squats will also transfer into a better vertical jump. A Study in 2012 showed that a 10 week deep squat program led to an 8% increase in the vertical jump whereas the partial squat group experienced no increase in the vertical jump.


The summary of Squatting parallel or Squatting

Transfer into a better vertical jump (the vertical jump is a common test to measure/test explosive power in a lot of sports). Hopefully this is enough to convince you to get that little bit lower in your squats!



VPA Australia

VPA is Australia's leading supplement supplier. The highest quality 100% pure products sold at wholesale prices with FREE Shipping.


Also in Training

Holidays and “Away” Workouts: A Survival Guide-VPA Australia
Holidays and “Away” Workouts: A Survival Guide

April 02, 2021 2 min read

Sticking to your workout regimen on a holiday break is usually one of the challenges we face and we can all relate to. Quit and avoid the regret cycle and read our a survival guide on how you can stick and plan your holiday workout program better and more effectively.
Read More
How and Why Triathletes Should Use Sports Gels-VPA Australia
How and Why Triathletes Should Use Sports Gels

February 12, 2021 4 min read

What's the best supplements for triathletes? Sports gels are an incredible tool that can help triathletes improve their performance. They are one of the easiest things you can add to enhance your performance. Learn more about the hows and whys of sports gels as a triathlete supplement.
Read More
Weights Vs Cardio-VPA Australia
Weights Vs Cardio

January 21, 2021 3 min read

Weights Vs Cardio? Which is the more effective weight loss exercise? Let's talk about the differences of these two most compared training and learn about the benefits of each to our weight goals and overall physical health.
Read More

Get A Free Sample