7 Reasons To Squat

There’s a golden rule in squatting: make sure you break parallel. Alas, when we train the squat, as we do every week, we endeavor to make sure we break parallel. But do you strive to hit full depth? I’m talking full range of motion (ROM), ass-to-grass position. Of course, we’ve been taught that for a rep to count in a workout, we need to break parallel. So this may lead some athletes to believe that the only need to lower themselves the equivalent distance when performing strength training. There’s no doubt that some people may have mobility issues that prevent them from exercising their full range of motion in the first place. But as you’re about to find out, squatting to full depth is far more effective and safe than squatting to just below parallel.

1. Deep squats help you get comfortable getting out of ‘the hole’

The ‘hole’, as it is known in weightlifting, power lifting, and Olympic lifting circles, is the lowest part of a squat—usually the receiving position for the clean and the snatch. How you handle the hole plays a large part in determining your success as a squatter—not to mention how far you can progress in the Olympic lifts. Squatting to full depth with heavy loads allows you to become comfortable with being in the hole, and learning how to drive out of it. This will help to increase your power production (as mentioned below), as well as improving your comfort level with both the clean and snatch, where you have to ‘catch’ heavy weight in a full squat (front or overhead) position. If you only train with squats that creep just below parallel, then you’re going to hit plateaus with your Olympic lifts because you simply won’t be used to holding heavy weight in deep positions.

2. The deeper the squat, the greater the power output

The PAP effect—also known as “post-activation potentiation”—refers to when an athlete “primes” the muscles in one particular exercise in order to increase muscle force production in a subsequent exercise. PAP is well documented as a technique used by athletes to increase their vertical jump and sprint times (up to 100 meters).

Why?

Because squatting deeper requires more work from the muscles—particularly those of the posterior chain (calves, hamstrings and glutes). When you squat to full depth, your muscles are stretched further and are better activated than if you were to just perform a parallel squat. With all that tension in your muscles, you can generate more power when coming out of the bottom position. Furthermore, when you squat deep, your hips take more of the load than your knees and ankles, and hip extension torque is increased. Not only does that allow you to drive out of the hole with force, but it also helps to prime your musculature and increase the PAP effect for subsequent power exercises (such as sprinting and jumping).

3. Deep squats build stronger legs

The squat is renowned as the best compound movement in the world of fitness. During the squat, the hip, knee and even the ankle joints (plantar flexion occurs at the joint when you press into the ground during the concentric phase of the squat) are all involved in the movement. As a result, your soleus (the calf), hamstrings, quadriceps, glutes, abdominals (core stability), hip adductors and erector spinae are all engaged during the back squat. Even the traps have to work to stabilize the bar as it’s racked across your back. Now, when more muscles are being worked, the body secretes more HGH (human growth hormone) and testosterone, two hormones that are vital for building muscle. In addition, the more tension that is placed on a muscle (and the more time that the muscle is placed under tension), the more muscle fiber is recruited, which increases muscular hypertrophy and strength. The problem with partial ROM squats is that while they do stretch the muscles in the legs somewhat, they could be stretched so much further. So while you may be able to lift more weight when just breaking parallel, your muscles will be getting more of a workout by going to full depth; their time under tension will be significantly increased, and more muscle fibers will be recruited to handle the load.

For further proof that full squats are best for lower body strength, consider a 2013 study. In the study, ‘physically active’ male students were randomly assigned to 12 weeks of progressive squat training, performed as either a deep squat or a partial squat. The full squat group gained 1.2 kg of muscle, increased lower body muscle mass by 2 percent, and increased thigh muscle cross-sectional area by 4 to 7 percent, depending on the part of the leg measured. On the other hand, the partial squat group gained no measurable muscle, but did increase the cross-sectional area of the thigh slightly.

4. Deep squats increase stability in the lower back

Squats are a true compound movement, targeting multiple muscles in the body. This includes the erector spinae, rectus femoris and other paraspinal muscles in the lower back. Building strength in these muscles in conjunction with the glutes produces improved structural balance, better posture and even reduces hamstring injuries in runners.

5. Deep squats improve your flexibility

When you squat with a full range of motion, your muscles are fully stretched. Because a lot of people have poor flexibility in their hips, hamstrings and ankles, getting into an ‘ass-to-grass’ position is a challenge in itself. As a result, they’ll stick to quarter or parallel squats, and keep stacking weight on the bar without ever trying to squat to full depth with lighter weight. But in such situations, it’s important to check your ego and recognize the value in stripping the barbell of some of that weight (or all of it!), working on your mobility and performing squats to depth. Do enough deep squats, and you’ll be surprised at how much your ankle, hip and even wrist and shoulder (in the case of front/overhead squats) increases.

As world-renowned strength coach Charles Poliquin states, “Not only do full squats keep you honest and encourage you to achieve functional mobility, they allow you to train for better structural balance throughout the body.”

So while you may think that squatting to quarter or partial depth won’t cause an injury, consider that if you keep squatting this way, then over time you will develop muscular imbalances in the hips and knees, increasing the risk of injury and pain. Don’t take that risk. Deep squats are a natural human movement (we come out of the womb squatting deep) that “allow for a balanced development of the hip and lower back musculature, while encouraging peak dynamic mobility.”

6. Full squats build bone and are safer for the spine

You can’t squat as much weight when you hit full range of motion versus partial squats. This is important because lighter loads place far less strain on the spine. Yes, technique is obviously important regardless of how deep you’re squatting, but squatting mammoth amounts of weight in a partial squat is not worth the amount of unnecessary compressive force placed on the spine. In such instances, the musculature in your back becomes the performance-limiting factor—not the legs.
However, when you do load the spine with manageable weight and squat to full depth, you’re helping to build bone mineral density—vital for protection against fractures and osteoporosis.

7. Full squats are better for knee health

It might seem counter-intuitive, but the deeper you go in a squat, the increased knee stability you’ll experience. This is because there is increased contact between the back of the thigh and the calf, reducing the shearing forces on the ligaments within the knee. In fact, a 2013 study from Sports Medicine found that the highest compressive forces are placed on the knee when it is at a 90-degree flexion angle. Essentially, allowing the knee to move freely in a full range of motion helps to build tissue strength around the knee joint—not to mention decreasing the amount of stress (and therefore reducing the risk of injury) on the knee itself.

Is there any value to squatting just below parallel?

Partial squats allow for heavier loads to be lifted in a specific portion of the lift. For example, if you are training with full squats and have difficulty getting past a particular sticking point that is close to parallel, training with heavier weights at parallel can help to boost your strength in that part of the lift.

Now, many athletes will, at first, struggle with squatting to full depth. The limitations in their mobility will mean that they can only just break parallel—and that’s ok. You can still get plenty of benefits from squatting this way. In addition, if an athlete’s form is so poor that squatting to full depth would increase the likelihood of injury, they need to spend time learning how to go through a full range of motion in the squat using a PVC pipe or just their bodyweight.

Building a Bombastic Booty

Because this muscle mom from Oakland, Califiornia, has some of the most awesome glutes on the planet.

She has to have...because Shannon has also built some of the most jaw-dropping legs in the whole of female bodybuilding and great quads absolutely need great glutes! All bodybuilders know that the barbell squat is the granddaddy of all leg and glute exercises – but Personal Trainer Shannon adds a fabulous superset after squatting to really hit the gluteus maximus and carve out that sexy and desirable bodybuilder booty!

Shannon explains that the superset consists of one set of 12 deadlifts followed immediately by a set of 20 Dumbbell Squat Swings (sometimes called Dumbbell High Swing or Russian Dumbbell Swing).

Few women who workout will need any introduction to the deadlift, but just for the sake of completion here it is:

Deadlift* - (try 60% of your 1 Rep Max)

Grasp a bar using an overhand grip (palms either facing down or alternate). You may need some wrist wraps if using a significant amount of weight.

Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent (soft). This is your starting position.

Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Inhale as you perform this movement.

Start bringing your torso up straight again by extending your hips until you are back at the starting position. Exhale as you perform this movement.

Repeat x 12.

Dumbbell Squat Swings

Squat down and pick up the dumbbell by one end.

Pushing your butt back and bending your knees slightly swing the dumbbell back, between your legs.

Use your hips and legs to swing the dumbbell up. Shannon prefers to stop at shoulder height – but the dumbbell can be swung overhead too.

Keep your back straight and look forward the whole time.

Repeat x 20

Both these exercises require concentration and strict form – much more than super heavy weights.

(Remember: Good form can make 10lbs feel like 100lbs – bad form can make 100lbs feel like 10lbs, which doesn't build muscle and can lead to injuries.)

Happy lifting – you're on your way to perfect glutes!

* Caution – The Deadlift is not an exercise for people with lower back problems. It should be treated with the utmost respect paying special attention not to round the back forward as you move the torso down; the back should ALWAYS be straight. Jerking motions or doing too much weight can injure your back.

Should You Exercise When You're Sick?

Nothing can bring a bodybuilder's progress to a halt more than when you are sick. I am often asked the question, should I continue performing my bodybuilding training routines while I am sick? The answer to that question really depends on what you mean by sick. Is it a cold? The flu? Allergies? Most people confuse the common cold for the flu. However, these are different types of illnesses. The flu is caused by viruses known as Influenza A or Influenza B, while the common cold is caused by viruses called coronaviruses and rhinoviruses. There are over 200 different types of coronaviruses and rhinoviruses. If one of them hits you, your immune system builds a lifelong immunity to it (therefore, the same virus will never hit you twice). However, you have the rest of the viruses that have not yet affected you to worry about; and there are enough to last a lifetime.

The flu, as you may have already found out by experience, is much more severe as it is usually accompanied by an array of body aches and fever. Therefore, your body’s immune system is taxed much more by the flu than by the common cold. At this time, bodybuilding training would not only be detrimental to muscle growth, but it would also to your health as well. Remember that while training can help us gain muscle, lose fat, feel good and energetic, it is still a catabolic activity. The body needs to be in good health in order to go from the catabolic state caused by the exercise to an anabolic state of recuperation and muscle growth. So if you have the flu, your body is already fighting a catabolic state caused by the Influenza virus. In this case, weight training would only add more catabolism, which in turn would negatively affect the efficacy of the immune system against the virus, causing you to get sicker. Therefore, absolutely no training if you have the flu. Instead, concentrate on very good nutrition and on drinking large amounts of fluids (water and electrolyte replacement drinks like Gatorade in order to prevent dehydration). Once the flu completely runs its course, you can slowly start up back on your weight training program with lighter weights and not going to failure. Don’t push yourself too hard during this first week. The next week you’ll repeat what you did on the previous week again, but pushing yourself closer to muscular failure. By the third week of your program you should be back on track.

If it is the common cold that is hitting you and the particular virus is mild (you know that it is mild when your symptoms are just a runny nose and slight coughing), you may get away with training as long as you stop the sets short of reaching muscular failure and you decrease the weights poundages by 25 percent (divide the weights that you usually use by 4 and that will give you the amount of weight that you need to take off the bar) in order to prevent you from pushing too hard. Again, if the cold virus is causing you to feel run down, achy, with a sore throat and headaches, it would be best to stop training all together, until the symptoms subside. If this is the case, just follow the exercise program start-up recommendations described above for after the flu. Remember that we do not want to make it any harder for the immune system to fight the virus by introducing more catabolic activity, so intense training is out during that time.

If your ailment is something other than the common cold or the flu, consult your doctor.

Now that we have seen how a flu or a cold can throw a wrench into your progress, lets see how we can prevent these buggers from affecting us during the flu season or during any other season for that matter.

While it is still unknown why the cold and flu season generally comes during the winter months, it is known that you have to let the virus into your system in order for it to affect you. Therefore, it is only logical that we implement a two-fold prevention approach:

Prevent the virus from infiltrating your system. Keeping in mind that cold viruses spread by human contact, that they get into your system through the mouth, eyes and nose, and that they can remain active for up to three hours, you can accomplish this by doing the following:

1. Keep your hands away from your face
2. Wash your hands with anti bacterial soap frequently throughout the day (especially as soon as you finish your workout at the gym).
3. Maintain immune system operation at peak efficiency levels at all times. Remembering that excessive exercise, a bad diet, and losing sleep are all catabolic activities, do the following:
4. Avoid overtraining
5. Maintain a balanced diet and avoid processed foods that contain high levels of saturated fats, refined flours or sugar since these types of foods lower the immune system function.
6. Get a healthy dose of sleep a day (anywhere from 7 to 9 hours depending on your individual requirements).

So remember, stay healthy by following the tips above, and if you get sick, then “don’t beat a tired horse” as former Mr. Olympia Lee Haney used to say.

Rest until you get better! If you don't you will end up more seriously ill and this will take you out of the gym for a longer period of time.

Build Massive Legs with Post Exhaustion

This post-exhaustion routine is set up so that the most neurologically demanding exercise is performed first instead of last (which makes perfect sense, if you think about it). Secondly, the reps and tempo of each exercise are varied. The idea is to knock off as many motor units from the motor-unit pool as possible. Also, make certain that all your weights are pre-set so you don’t inadvertently get some extra rest by messing around with the poundages.

Post-Exhaustion Leg Growth Routine

A1. Barbell Hack Squat: 3 x 6-8, 50X0, no rest
A2. 45-Degree Leg Press: 3 x 12-15, 20X0, no rest
A3. Leg Extension: 3 x 12-15, 2012, rest 180 seconds

A1. Barbell Hack Squat
This exercise was brought to the bodybuilding world by Russian wrestler Georges Hackenschmidt. Hackenschmidt had sought to develop an isolation exercise for the quadriceps, and he succeeded. However, in Hackenschmidt’s heyday, exercise machines weren’t exactly commonplace. Hackenschmidt invented the exercise with a barbell in mind, and the so-called Hack Squat Machine wasn’t developed until years later.

A very-low-cost alternative to back squatting, the Hack Squat will promote top-level growth in the vastus medialis. Granted, using a barbell instead of a machine makes it a little uncomfortable, but its effectiveness overrides any comfort problems.

In order to perform a true barbell hack squat, you need a barbell and an adjustable rack so you can place the barbell at an optimal height for picking up and racking the bar. Your heels should be elevated by at least one and a half inches (the depth of a two-by-four) so you can squat with a straight back and your hips are under your shoulders in the bottom position. (It’s better to use a wedged board instead of a two-by-four so the exercise is more comfortable for your arches, but a two-by-four will do). Place the two-by-four or wedged board on the ground under the middle of the power rack. Set a barbell on the rack so it is about four to six inches lower than your gluteal line. Standing with your back to the bar, grab the barbell, preferably with straps (this is one of the few exceptions when you would use straps).

Walk forward until your heels rest on the board. Initiate the squatting motion by allowing your knees to travel as far forward as possible, without allowing your glutes to move back. Keep a slight arch in your lower back. Once your knees have gone as far forward as possible, lower your hips to the bottom position of the squat. Be sure to keep your back upright by pushing the bottom of your sternum up. Don’t allow your shoulders to round forward, and be certain your hips are under your shoulders in the bottom position.

After doing the prescribed number of reps, move directly to exercise A2. Don’t take any rest.

A2. 45-Degree Leg Press

The problem with using leg press machines is that they build nonfunctional strength. However, since the focus of this article is hypertrophy and not necessarily functional strength, an exception is allowable in this case. The standard 45-degree leg press machines work fine for this workout.

One point to remember when you do leg presses is that when you extend your hips and knees, make sure to keep the tension on your thighs by going to 95 percent of knee lockout. To prevent any dizziness, make sure you breathe in during the eccentric contraction and exhale on the concentric contraction. Again, the key is to keep the tension on the muscle at all times.

By the time you finish this exercise, you’ll want to rest, but not yet. It’s time to go directly to exercise A3.

A3. Leg Extension

As a general rule, leg extensions should be avoided because they expose your knees to undue stress. However, when your legs are pre-exhausted from the previous two exercises, you won’t be able to use much weight on them and the stress will be minimal. Also, this is not the type of workout you would perform year-round.

If possible, use a machine that overloads more of the middle of the strength curve, as that’s where the quadriceps are the strongest in this movement. Keep your head in a neutral position and don’t grip the handles too tightly, as that would raise your blood pressure and increase the likelihood of dizziness. Furthermore, try to follow the tempo prescribed. Often when trainees go through this excruciating routine, they start getting sloppy with the tempo by the time they get to this exercise. It’s best to guess light and complete all the reps rather than going too heavy and ending up looking like a penguin having an epileptic fit.

By the time you walk/wobble off this machine, you’ll probably feel quite nauseated. That’s quite normal because of the high lactate levels you’ll have generated. The good news is that high levels of lactate are linked to high levels of growth hormone.

Now, take a three-minute rest before repeating the tri-set. When you’ve gone through it three times, you’ve had enough. Do this routine for six workouts, working your legs once every four or five days.

This routine is very demanding physiologically and psychologically. Make sure you don’t eat anything more than a light meal within two hours before, as it’s easy to become quite nauseated from this routine.

To break through training plateaus it’s often necessary to shock your muscles into growth. Post-exhaustion tri-sets such as this one will do just that!