They Dont Know Squat!

There seems to be much confusion amongst trainers and trainees as to whether squats should be performed all the way down or just half way. In most gyms today, a common instruction during squats, deadlifts, and lunges (as taught by many personal training organizations) is not to allow the knees to travel beyond the toes. Doing so will ultimately cause the destruction of your knees! I do not agree. There are certain instances where partial range of motion (ROM) is indicated, but for the most part, I teach people the full squat for the following reasons:

* It is the most primitive movement pattern known to man; our ancestors used to perform many daily functions (i.e. harvesting, gathering, hunting, cooking, eating, etc.) in a full squat position.

* Also, in case anyone hasn't noticed, we spend 40 weeks in the fetal position (which is basically a full squat) prior to entering this world - do we come out with bad knees?

* We should strive to train in full ROM for each and every exercise. The squat is no exception.

* Every exercise produces stress around a joint - the body then adapts to this stress.

* Cocontraction of the quadriceps, hamstrings and gastrocnemius maintains integrity around the knee joint.

* Sheering and compressive forces do occur around the knee joint (as opposed to only sheering forces that occur in some open kinetic chain lower body exercises, such as the leg extension); however, the large contact area of the patella with the femoral groove (as knee flexion increases during the full squat) helps to dissipate compressive forces.

* Therefore, not only is the squat - as a closed chain exercise - considered a natural movement pattern with high functional carryover, but it is also a safe exercise if performed correctly (and that includes full ROM!)

* Drawer tests are performed at a knee angle of 90 degrees because there is a greater amount of laxity in the knee joint at that specific angle. So, does it make sense to only go down half way where you are most vulnerable especially when greater loads can be used (because you are much stronger in this partial ROM?)

* According to Ironman contributor, George Turner, the fulcrum moves to the knee joint in a parallel squat as opposed to the muscle belly of the quadriceps in a full squat.

* Think about it, if you constantly trained in a limited ROM, the likelihood of injury increases if one day you happen to squat beyond your trained ROM.

* Partial squats performed on a regular basis will decrease flexibility.

* There is a low incidence of lower back pain and knee injury in Aboriginal and Oriental societies which perform full squats on a regular basis.

* Even Olympic weight lifters who practice full squats have quite healthy knees compared to other athletes.

* Although you may find some research that indicates full squats as potentially harmful to the knees, only one study has ever proved this to be true. However, it was performed on a skeleton - the same results do not hold true with surrounding connective tissue. On the other hand, numerous studies show the benefits of full squats.

Unfortunately, many personal training certification courses are teaching half squats as a safe version suitable for all individuals and this has now become written in stone. God forbid that you deviate from this golden rule to do something that our bodies are meant to do! Read this carefully: squatting should be performed in a full ROM where the hamstrings make contact with the calves (so that no light can be seen passing through your legs at the bottom position.) It is okay for your knees to travel beyond the toes (just do not relax the knees in the bottom position.) In other words, keep the legs tight and try to stay as upright as possible throughout the exercise. So, next time some fitness instructor approaches you in the gym and advises not to go deep while squatting tell him/her that they don't know squat!

John Paul Catanzaro is a certified kinesiologist and professional fitness and lifestyle consultant with a specialized honours Bachelor of Science degree in Kinesiology and Health Science. He owns and operates a private gym in Toronto, Ontario providing training and nutritional consulting services. For additional information, visit his website at www.BodyEssence.ca or call 416-292-4356.

---

Build Muscle and Boost Your Training Intensity Now

Build Muscle with a unilateral weight training program. Whether you... Read More

Always Shock Your Muscles For Maximum Growth

Always try to "trick" your muscles into growth. You never... Read More

Overcoming Fears And Unproductive Thinking

You might sometimes wonder whether your dedication and sacrifice will... Read More

Creating An Anabolic State That Supports Muscle Growth

You can only build muscle if your body is in... Read More

Build More Muscle and Lose More Fat by Discovering the Power of Training Variables!

Everyone will inadvertently hit a frustrating plateau in their training... Read More

Exercise The Right Way - The Biceps Curl

Other articles in this series looked at a number of... Read More

Muscle Gain Visualization Tips

Visualization can play an important part in gaining weight and... Read More

Pipes, Guns, Bazookas - Killer Biceps

Pipes. Guns. Bazookas.Take your pick. Grab your weapon of choice.This... Read More

The Seven Pillars Of Success

VisionEnvisioning the end-result is enough to put the wheels in... Read More

Exercise The Right Way - The Leg Extension

Other articles in this series looked at a number of... Read More

?Bodybuilding Sins? That Cause Back Pain and Missed Workouts

It's one thing for someone who sits at a computer... Read More

Choosing The Right Bodybuilding Supplement

Before wasting your money on a pile of bodybuilding supplements... Read More

Personal Training: 3 Powerful Ways to Position Yourself as an Expert

Regardless of what profession you are in, it is critical... Read More

What Do You Mean Low-Intensity Training Isn?t The Best For Fat Burning?

But how can this possibly be? Everywhere you look, it's... Read More

Want to Do Everything Better? Build A Strong Core

Core strength and stability is increasingly recognized as a vital... Read More

How to Build a Bigger and Better Chest

Creating a larger more powerful chest is difficult but if... Read More

3 Biggest Benefits of Strength Training

Strength training is exercise that uses resistance to strengthen and... Read More

Four Powerful Tricks for Successful Lucid Dreaming

By definition, Lucid Dreaming means "conscious awareness during the dream... Read More

Comeback Bench Program

For those who are not familiar with my name, I... Read More

Exercise The Right Way - The Hammer Curl

Other articles in this series looked at a number of... Read More

Lift More Now - Weight Less Forever!

It's week three, and you've already learned the importance of... Read More

5 Familiar Bodybuilding Troubles...Which Do You Want To Overcome?

In my 3 decades of training experience I have identified... Read More

Exercise The Right Way - The Vertical Chest Press

Other articles in this series looked at a number of... Read More

Are Prohormones A Safe Alternative To Anabolic Steroids?

Steroid prohormones such as androstenedione and dehydroepiandrosterone (DHEA) have become... Read More

Muscle Building Tips and Supplements: Dos and Donts

Packing on Muscle mass involves a lot of dedication and... Read More