When it comes to squats, strength and conditioning coaches agree that they should be a fundamental part of most training programs - used to build lower body strength, power, and athleticism. But one question often sparks debate: how low should you squat? While some argue that a deep squat provides the most benefits, others caution against going too low due to potential risks. Let's explore both sides of this debate and see how you can make the right choice for their training.
Full Squat vs. Partial Squat: The Key Differences
A full squat, where the hips drop below the knees (breaking parallel), is often seen as the gold standard (some even advocate “ass to the grass”). This deeper squat allows for greater range of motion (ROM), which engages muscles through a greater range of motion, particularly in the glutes and hamstrings. The argument for full squats in strength and conditioning is that they enhance not only muscle strength but also joint mobility and flexibility. These benefits are essential for long-term functional movement, which becomes increasingly important as athletes age.
On the other hand, a partial squat—where the knee joint doesn’t pass a 90-degree angle—has its own set of advantages. By reducing the ROM, athletes can lift heavier loads, placing more emphasis on developing quadriceps strength. This is beneficial for athletes in explosive sports, such as sprinting or jumping, where quad strength plays a pivotal role. For strength and conditioning coaches, partial squats can be particularly appealing, as they reduce strain on the knees and lower back, areas prone to wear and tear as we age.
Choosing Based on Goals and Mobility
The depth of your squat should be determined by your goals and mobility Different goals will call for different approaches. For example, if you’re training for explosiveness or to enhance sprint speed, partial squats with heavier weights may offer your program greater benefits. The reduced depth allows you to handle more weight, which directly translates to greater force production for short, powerful movements.
Conversely, if your goal is to build overall strength, mobility, or functional fitness, then incorporating full squats into your training program may makes sense. Full squats improve flexibility and balance, which can help maintain joint health as you age. Additionally, full squats are more demanding on the posterior chain (glutes, hamstrings, and lower back), which is critical for well-rounded athletic performance.
Are There Risks in Going Too Low?
While full squats can offer significant benefits, if you come to training with limited mobility or prior injuries there are increased risks. Squatting too deep(especially without full control) can compromise form if your mobility in areas like the hips, ankles, or thoracic spine is restricted. Common form breakdowns—such as lower back rounding or knees caving inward—can lead to injury over time, especially in masters athletes who may already be managing joint issues.
For this reason, it’s crucial to prioritize technique and listen to your body. If a full squat compromises your form, it may be better to squat to a depth where you can maintain proper alignment and control. The converse is true also - if you have the mobility and control to deep squat then they can be a very beneficial part of many strength and conditioning programs.
Conclusion
There’s no definitive answer to how low you should squat in strength and conditioning, even for athletes over 30. The best approach is to find a depth that works for your individual goals, mobility, and body mechanics. Incorporate mobility exercises into your routine and squat as low as you need while maintaining proper form. For some, that may be a full squat, while others may find that partial squats suit their needs better. In the end, the goal is to enhance performance while minimizing the risk of injury, so listen to your body and adapt accordingly.
If you are eager to explore how working with a strength and conditioning coach can help transform your performance contact Coach Dave at +61426205277 or dave@masterscoaching.com.au
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