HOW TO DO SQUATS PROPERLY AND DEEP ENOUGH?
How to do squats properly? How low to go while squatting?
The two main questions people ask often when they approach a squat rack. Today we are addressing these in depth.
SQUATS: We know that squat is the most fundamental lower body exercise. There is hardly anybody in the pro-gymers who don’t perform squats as an exercise in the gym?
However, not every regular person does them properly or takes the full advantages of this compound exercise.
As you most likely are aware, compound exercises are the ones which work multiple muscles at a time. As compared with isolation exercises which give hypertrophy to a single muscle at a time.
For instance, in leg’s exercise, the leg extensions are an isolation movement while as compared to squats which is a compound movement.
Why we choose one to the other? Because when we do compound moves, it makes a more striking metabolic reaction and an all calorie is also burned in higher numbers.
Additionally, a compound exercise enhances flexibility, strength, and functionality, the manner in which the muscles work together.
Squats exercise is so advantageous for building lower body muscle and strength that they’re now known as “King of the exercises.”
All the things we know, and had been read earlier. So why still we can’t get into the exercise and make it happen properly.
That we will be talking about forth in the article “HOW TO DO SQUATS PROPERLY AND DEEP ENOUGH”.
HOW TO DO SQUATS PROPERLY AND DEEP?
One issue that annoys maximum people is they don’t go sufficiently deep into the squat to get the range of motion and squat benefits.
How deep you squat does matter in training science!
Listen, if you get up without going below the bottom level you are not doing a SQUAT actually.
Deep squats work your quadriceps and hamstrings muscles however partial or half-way squats don’t indulge glutes muscles that are the biggest disadvantage of half squat.
In case if you are an athlete and play. Most of your work is done on quadriceps muscle for that reason you need to develop an overall robust and flexible physique not only your quads muscles but also in glutes.
I believe if you do 1 squat exercise correctly you trained your 5 muscles- Quads, Hams, calves, glutes and abdominal abs.
But when you don’t achieve a depth in your squat, you’re risking this muscle imbalance.
Half or say partial squats basically don’t give you enough advantages as compared to deep squats, particularly for the glutes.
I know some of you say that (ass to grass) squat or hunching down beneath parallel has several cons to your back and knees-
Squatting below 90 degrees is unsafe to the knees might be overstated. I agree if your back is sore you can’t go deep and it puts extra pressure to the back.
Maybe your hip flexor and back muscles are weak because you work in an office and don’t move for hours. Sitting for longer hours tightens your hip flexors.
Stretching via deep squats will definitely stretch your glutes which enable you to defeat this halfway movement restriction.
NO BETTER EXAMPLE-
Deep squats are true and more sound because we as a human is designed to hunt, run and survive that’s what your 10000 years before ancestors do.
RIGHT! We slowly get evolved and make our 2 legs use for running and other 2 hands (as ape legs) for hunting, eating and climbing.
So running, squatting, jumping and doing other explosive movements with legs is in your genetic cells. And your ancestors don’t say that don’t squat deep and come halfway up and you will get food at night.
SOUND MORE REAL!
How deep Should You Go while doing squats?
We have talked a lot about deep and half-way squat (Partial squats) but what you mean by them in your squat exercises?
A partial squat means squatting to a 40-degree knee point or less. And stop there when you came halfway or bottom of an exercise and come all the way up. Best for targeting only Quadriceps muscles.
On the other side full or deep squat, is a squat dive to 70 to 100 degrees, relatively parallel or simply above or underneath. Deep squat is dropping beneath 100 degrees. You’ll enact your glutes more with a deeper squat than you will do in a half-way squat.
Deep squats don’t sound evil RIGHT! Then why do people don’t perform this movement?
For only one reason, it’s designed for a strong guy or girl.
The squat is not an easy exercise it requires patience, strength, breath control, stability and Explosive power to perform. I AM RIGHT HERE!
When you squat deep, you normally need to load less weight on the bar than when you do a half-way squat.
This is a genuine thing when you perform some exercise it is easier to lift higher at the end of the movement if you come half way and won’t stop at complete rest. It provides momentum.
EXAMPLE: A car can easily attain 200kmph speed if it is already running at 80kmph rather it takes time and engine power to go 0-200kmph.
Thus, they more do partial (half-way) squat more. So that they do more weighted squats and pretend they are more robust and devastating when comes to squats. Which they aren’t.
Major concern: Deep squats hurt knees.
In the first place, have a view of shearing forces which act when you go low in the squat.
Tendons, balance out the knee joint and safe it against shearing powers caused due to squats. These shearing forces are frequently rotational in nature.
On the contrary, the ligament in the knee distributes the entire forces act on the knees.
While squatting down (your knees bend at 100 degrees), compressive forces increase while shearing forces lessen as the compressive forces murder the shearing forces.
The main worry about squats is that the continuous hike in compressive forces as you go deep and deeper could possibly harm your tendons.
Research done on this done shows that load on the joints doesn’t increment with full squats. However, it does increase if you come half-way in the squats.
Studies bring out that the knee joint is giftedly equipped for taking care of these external forces which act while squatting.
In the actual world, power weightlifters do go low with their squats exercises so at a high velocity which highly reduces the risk of knee strains.
According to studies, the highest shear forces acted on the knees when you bend around 30 degrees into a squat.
Another example is when you do leg extensions or say (knee extensions) only that exercise put a lot more shearing force on the knees alone than a deep squat.
That’s why I am not a big fan of leg extensions and choose lunges as my favorite exercise.
On another side, if you only go 90 degrees then the shear forces really lessen as compressive forces win out.
Whatsoever don’t panic, a body is designed to absorb all these forces and now also solid knees do its work effectively and eliminate compressive forces.
WHAT TO DO AS BEST?
The way of hitting the nail on the head and not harming yourself is to first learn how to grip a hammer first.
If you are new to squats I say don’t go for deep squats until you’ve developed your strength and had enough practice of doing squats.
Then for you, basic partial squats are good to go with less weight and as with time, you could try going deeper with your squats.
Why I say if you are beginner doesn’t go for deeper squats? For the reason that if the resistance increases, it increments both the compressive and shearing forces on the knees with respect to when you perform them slowly and with less weight.
Doing squats is far easy for people with shorter legs than longer legs.
As because the position you utilize when going deep impacts the weight on your knees.
If you place your feet near one another in a restricted position squat, it builds more shearing forces on the knees.
So, feet placed wide as shoulder length puts more muscle intact including glutes and also prevents the tendons in your knees by shearing forces.
In your case does deep Squats are good?
As I said earlier if you are new to squats first try with partial squats and then move on.
Also, keep in mind squat is called a “king of the exercises” but also it’s the number 1 exercise which people make mistakes and get injured due to lack of correct form and heavy load.
So for your aware of your body and strength is a key to get this exercise right.
Next, do deeper squats, with a wide position of feet, equally to enact your glutes muscles. If you have solid knees, going below the parallel or bottom is completely fine with correct squat form.
Practice is the key in squats first do dynamic stretching before doing this exercise to prevent injury and always go with low and slow reps and then try to load a bar.
If you have a knee injury prior or you have arthritis or other problem with legs position, taking advice from the doctor is best before you try squats – however, for knees, it has no other con to give a try to squat with moderate weight.
Thanks for reading the article “HOW TO DO SQUATS PROPERLY AND DEEP ENOUGH”. Hope you find it interesting and helpful.
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