Social Media Squat Depth

My DMs are constantly buzzing with videos of eager, beginner lifters showcasing their squats and seeking feedback. And let's be honest, prioritizing those squat sessions is like opening a treasure trove of gains and potential improvements. So, let's dive in and talk about a key aspect that can make or break your squat game: the depth of your squats.

Imagine this: you're gearing up for that perfect squat, ready to crush PRs and make gains that turn heads. One of the first things I always look at, as do many of my fellow coaches, is that sweet squat depth. It's not just about impressing your gym buddies; nailing that squat depth is a cornerstone of effective lifting, no matter your goals. Whether you're sculpting a physique that could rival a Greek god or amping up your athletic performance, the depth of your squat must be considered and prioritized.

Let's break it down. A full range of motion (ROM) squat is the name of the game. What's that, you ask? Generally, it’s measured by the hip crease dropping BELOW the top of the knee at minimum. Yep, you heard it right. For many lifters on social media, that’s likely close to double their current range of motion. It’s not uncommon for new clients to explain to us how they are physically unable to squat this deep. Curiously enough, when we rollback the load on the bar, a significant percentage of them find that they are quite capable of squatting much deeper than they had been and often with better form. For the few lifters who still struggle to work through a reasonable range of motion in the absence of load, addressing underlying foundational development that has been ignored in the rush to get under the bar consistently results in simultaneous and dramatic improvements in quality of squat depth and general execution.

Now, you might have heard whispers about "partial squats" being all the rage. Spoiler alert: they're not. These squats, where you don't drop below parallel, might seem like a shortcut to gains, but they're more like a detour to disappointment. Not only do they fail to give your glutes, adductors, and hamstrings the workout they deserve, but they can also throw your physique goals off track as they can contribute to imbalanced development of the lower body.

Let's also debunk the myth that partial squats are safer for the knees. Drumroll, please: they're not. Shortchanging your squat depth actually places more stress on your knees. As you continue to descend past parallel in your squat, the range of motion many assume is the point of no return for their knees, the back of your thigh increases contact with the back of your calf taking much of the stress off of the joint. It turns out that the greatest stress on the knee exists when your thighs are approximately parallel to the ground. So, assuming the use of reasonable loads relative to your individual physical capacity along with proper form, the more you descend, the less those precious knees have to bear.

A bit of the magic of squatting deep lies in the progressive and synergistic stress it places on those muscle groups we all love to flaunt – glutes, adductors, and hamstrings. Sure, you could argue that machines and other isolation exercises can step in for those neglected muscles, but a physique developed primarily with single joint movements often looks as if it’s been pasted together, lacking the undeniable "athletic quality" aesthetic that compound lifts contribute to. Dr. Ken Leistner nailed it when he talked about the harmonious look that comes from prioritizing compound lifts.

Here's where things get real. An underdeveloped posterior chain – that's an unintended consequence of those partial squats – could put a major dent in your performance. Think reductions in strength, power, and overall athletic prowess along with an increased risk of injury.

So, you're probably wondering, "What's the big deal? Can't I just pile on the weight and show off on Instagram?" Hold up, there's a catch. When you're dealing with partial squats, it's easy to overload the bar beyond what's reasonable for your body. This excessive weight, coupled with not-so-developed strength and unreliable foundation, is a recipe for disaster.

So, let's recap: prioritize form over ego. I get it, the allure of social media clout is strong, but trust me, it's not worth compromising your journey or risking injury. If that bar is too heavy to go below parallel, and you’re not intentionally prioritizing partials, it's likely time to reassess. It's not about the weight you lift; it's about how you lift it.

Bottom line? Next time you're squatting, remember: don't just go through the motions, go through the full range of motion. Your future self will thank you for it. Stay fit, stay strong, stay inspired.

Committed to your success,

Coach Ben