Why
squat to full depth
More
power and strength in full squats:
- According to extensive research superior angle in squats have greater transfer effects than shallow squats.
- “Deep Front and Back squats guarantee performance enhancing transfer effects of dynamic maximal strength to dynamic speed strength capacity of hip and knee extensors compared to quarter squats.
Will
not hurt your knees:
- · Contrary to popular belief, research has demonstrated that the squat does not place excessive strain on the anterior cruciate ligament (ACL).
- This still applies even though compressive and shear forces to the knee have been shown to increase as knee flexion increases, reaching peak values near maximum knee flexion.
- Research has shown that the squat exercise produces significantly less anterior displacement when compared to the open kinetic chain exercises like the leg extension.
Positioning:
- There are many variations of the squat technique, including stance width, foot positioning, and squat depth.
- However, research indicates that the optimal squat technique is a wide stance ( with your feet shoulder width apart) with natural foot positioning, unrestrict- ed movement of the knees, and full depth while the lordotic curve of the lumbar spine is maintained with a forward or upward gaze.
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