The Bottom Of The Squat

[Keith Wassung]

By Keith W. Wassung

It is my contention that the bottom one third of the full squat represents the primary limiting factor for most people in the increase of lower body strength and development. Since the full squat often acts as a barometer and or catalyst for the development of the entire body, then this portion of the squat may very well be a primary limiting factor for the entire body. This is also the area of the squat where the greatest potential for trauma and injuries can occur.

By bottom position, I am referring to the fully descended position to about 30 degrees above parallel. This area is the toughest part of the squat and there is often a feeling of discomfort, vulnerability and anxiety as to whether the proper depth has been achieved. This is likely due to lack of flexibility in the hips, knees and ankles and the fact that we spend very little if any time in this position in our everyday lives.

The best way to overcome this apprehension is to squat as deeply as you are able to. This negates the anxiety of wondering if you hit the right squat depth each time. Obviously a competitive powerlifter will have to spend some time squatting to break parallel, but many would be wise to squat deeper more often in order to build their confidence and overall lower body strength. From a very early age, I learned to squat much deeper than parallel in the gym and in powerlifting meets and I don

 

[Lusst]

You can use up a lot of energy and mental focus trying to just break parallel that could be better spent on the execution of the overall lift.

VERY fucking true!!

 

[redrevo]

Informative write-up. Although I'm very much a beginner, thereby not giving me much credibility, I agree with your assesment. Now I want to go do some deadstop squats. Deadstop Squats.

 

[azjudoboxer**]

I think the biggest problem most people have it a lack of strength and flexibility through the hips and gluteals. As you may know during the first 60 degrees of movment the qauds and hip flexors are the primary movers, during the last 30 degree's the gluteals and hip muscles are the prime movers. Soem excellent assistant exercies or the glute ham raise, reverse hypers, and good morning lifts, all will add strength to the gluteal hip region. Also STRETCH, really good squatters (500 plus club) typically have great flexibility through the hips.

 

[Ted-P]

I think the biggest problem most people have it a lack of strength and flexibility through the hips and gluteals. As you may know during the first 60 degrees of movment the qauds and hip flexors are the primary movers, during the last 30 degree's the gluteals and hip muscles are the prime movers. Soem excellent assistant exercies or the glute ham raise, reverse hypers, and good morning lifts, all will add strength to the gluteal hip region. Also STRETCH, really good squatters (500 plus club) typically have great flexibility through the hips.

I think lot of those flexibility from Squatting and box squatting.

 

[azjudoboxer**]

I'm not understanding what you mean

 

[Ted-P]

I'm not understanding what you mean

My bad.

I meant they increase those hip flexibility by squatting not stretching.

Box squats especially.

 

[Lard-ass]

Keith Wassung = santa claus. He keeps showering us with gifts.

You got me inspired to give bottom position squat another go. Last time I had problems with my ass shooting up first so ending up lifting goodmorning style.

 

[Ted-P]

There is a some minor DL motion in full squat for me.

I think that's what makes it such a complete exercise.

 

[azjudoboxer**]

My bad.

I meant they increase those hip flexibility by squatting not stretching.

Box squats especially.

That is true, but they also stretch alot too. Westside barbell guys stretch after every session, many of them are surprisingly flexible.

 

[Ted-P]

West are also the guys that recommended box squats for flexbility.

I guess it works out. I am not sure what kind of stretches would help for squats though.

 

[Brand Nizzle]

When I squat I usually just sit all the way down and up. The teacher in my AWT class yells at everyone all day about not going low enough while squatting, but I am the only one that I heard him tell I am going too low..

 

[Universal]

Good read
Thanx

 

[dogmai]

Awesome post Keith! I was just thinking of some new variations on the squat that I could start doing to stimulate a strength increase!

 

[Espo]

I always go ass to grass with a pause of 1-one thousand. I guess doing it this way elimintes some of the stretch reflex but not all like a 3 second pause would. Lard-ass, I am certainly not as strong as Keith but I like to start the ascend by shooting my hips in front as soon as possible befor it does become a good morning. That happens to me also when I use subsatntial weight but I think the key is getting the hips forward. Correct me if I am wrong Keith.

 

[TheNerdKing]

Keith I have a question for you about the bottom of the squat:

When I do squats, wide stance and athletic stance, I feel very comfortable throughout the range of motion and I do pause squats for most of my warmup weights.

On the athletic squats I have no problem putting my hams on my calves and sitting at the bottom.

However, when I do wide stance squats my knees tend to go forward a couple inches at the very bottom.

I have people watch my knees from the side and their reports are always:

From about 2 inches above parallel to when I dip below parallel, my knees move forward from a position where my shin is perpendicular to the ground to a position where my knee is almost to my toes.

It is apparently only the last few inches that this happens but it happens with all weights.

I am assuming it is a flexibility issues but I can seem to figure out what is too tight or how to fix it.

My hams are great, far as I can tell. I can easily grab my heels with straight legs.

I cannot however sit down from the splits and lay my chest on the floor. I am no where close.

Could this flexibility limitation be what is screwing up my squat at the bottom?

Also, any suggestions on how to improve that range of motion?

Thanks,

TheNerdKing

 

[Gavin LeFever]

I like full squats, and I've usually used them with a light weight to warm up before going for heavy box squats. Once my pyramid is done, I'll have nothing left for any squatting whatsoever.

One thing though is I just get the notion that full squats are bad for the knees, putting a ton of stress on them even with light weight. What do you think? I've had random guys telling me not to do full squats because it's bad for your knees, but range of motion is just as important to me as strength in motion.

Also, on full squats should you keep your heels on the floor or go ass-to-heels? I find ass-to-heels feels like better balance and deeper but I could just get used to heel-on-ground if that is propper form.

 

[Brand Nizzle]

Is it possible to go to low when I squat? When I squat heavy what happens is I go below parell and almost and crouched/sitting. I think it is because I don't have the strength to stop at a parrell position. I have no problem standing back up though. Also when I squat I feel the majority of the weight and pressure on my back and not on my legs and quads. I am able to squat a good amount of weight but I am worried that I am potentially injurring myself. What am I doing wrong guys?

 

[Ted-P]

Is it possible to go to low when I squat? When I squat heavy what happens is I go below parell and almost and crouched/sitting. I think it is because I don't have the strength to stop at a parrell position. I have no problem standing back up though. Also when I squat I feel the majority of the weight and pressure on my back and not on my legs and quads. I am able to squat a good amount of weight but I am worried that I am potentially injurring myself. What am I doing wrong guys?

Depends on what stance you take......

If you are doing wide stance(It's a rather relative term) below parallel squats, it's imperative your lower back is arched or at least straight throughout the whole lift. And it's important that you continually push your ass backwards as you go down.

Read Carnal's guide of squatting as of matter of fact.

 

[Keith Wassung]

I advocate the full barbell squat as one of the core exercises in most any weight-training program. If you are an aspiring powerlifter, then you will need to spend some time performing squats in a powerlifting style in order to prepare for competition. I believe that the full squat will be of tremendous value in laying down a proper strength foundation. There are individuals who may have structural problems (knees, back, etc) which prevent them from squatting at the present time. If this is the case, then those problems need to be properly evaluated and some type of corrective or rehabilitative action taken. When it comes to your health, dont be afraid to get a second or even third opinion. I dont have a whole lot of confidence in health care professionals whose only advice is to avoid exercise or activities as I fail to see the positive benefits of physical atrophy of the human body.

Many fitness experts warn against performing squats past the point of parallel for fear of potentially damaging the knees. As a general rule I disagree with those experts though there are certainly individual exceptions. When the full squat is performed correctly and with total control through a complete range of motion, the knees are strengthened, not weakened. According to the American Academy of Orthopedic Surgeons, an estimated 50 million North Americans have suffered or are suffering knee pain or injuries and six million of them will visit a doctor for knee problems each year. The majority of these problems are degenerative in nature and are the result of disuse of the knee joint. Squatting keeps the knee joints mobile and free of pain. Several joint facets on the inside of the kneecap are used only when an individual performs a complete squat.

When the squat is performed to a parallel depth, it is the knees, which take the majority of the stress involved in stopping the downward momentum of the squat. When the squat is performed to a full depth, this same braking stress is transferred to the larger, powerful muscles of the hips, hamstrings and buttocks. It is obvious that the squat must be performed with a great deal of control and that any type of rapid rebounding, whether it is done at parallel or at full depth will be detrimental to the knees.

Keith