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Here I’m showing optimal 90 degree squat mechanics with 6 plates & reverse bands. YES, this is 90 deg joint angles = significantly above parallel due to tibial inclination.
I used to squat ATG in my 20’s but my joints got destroyed & produced significantly less muscle & strength than 90 deg. At 37 my joints & body have never felt better. Same story for all my clients & athletes.
12 Squat truths.
1.Proper squat form under high force scenarios involve roughly 90 deg joint angles at both hip & knee joint (above parallel).
2.This applies to all humans regardless of age, height, gender, ethnicity, training background.
3. Unless you compete in Olympic weightlifting or powerlifting there’s no reason to do loaded squats deeper than 90.
4.Max ROM and Optimal ROM are 2 very different things.
5.ATG represents max ROM but is rarely if ever optimal ROM under high force conditions except for Olympic weightlifters.
6.Individual differences in anthropometrics & anatomical differences only indicate what’s possible for ROM not what’s optimal.
7.Max muscle recruitment occurs at 90 (glutes, quads, & hamstrings).
8.Many studies suggesting otherwise are significantly flawed & do not teach participants how to squat with proper cueing.
9. Faulty mechanics such as lack of sitting back & into hips, flared toes, & lack of full body tension requires lifter to reach excessive depth to have any semblance of muscle activation.
10.In contrast when proper cues are used & optimal kinematics are employed then max activation occurs at 90.
11.Foundational principles of exercise physiology, biomechanics, & neuromuscular physiology, are congruent with each other indicating 90 is optimal ROM for squats & most movements .
12.The greatest trick the Devil ever played on the fitness industry was convincing everyone they needed to push their mobility boundaries including the need to squat with deeper ROM.
More in my book MOVEMENT REDEFINED & articles below with dozens of scientific references.
#squat #squats #powerlifting #bodybuilding #fitness #workout #gym
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1. Article on why 90 deg represents optimal squat depth for the human body + 18 scientific references at copy paste [ Ссылка ] .
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2. Why optimal mobility & maximal mobility are 2 different things + 50 scientific references at [ Ссылка ] .
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3. The Science of Squat depth including length tension relationship, functional anatomy, neuromuscular physiology, anatomical levers & why they all highlight 90 deg is optimal + 14 scientific references at [ Ссылка ] .
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4. Article on PAIN science & negative ramifications of faulty movement including excessive range of motion & over-emphasizing mobility + 60 scientific references [ Ссылка ] .
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5. Podcast with more info on 90 Deg Squat depth I had with Christian Thibaudeau, Dean Geudo & Jeb Johnson at [ Ссылка ] .
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6. Part 1 Podcast with Movement Fix Ryan Debell on Squat form & the research [ Ссылка ] .
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7. Part 2 Podcast with Movement Fix Ryan Debell on squat mechanics & squat depth [ Ссылка ] .
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8. Podcast with Mark Bell, Mike Israetel, & Nsima. Interestingly, Mark agreed with a majority of the points I brought up & many folks have implemented 90 deg EI’s since listening to this [ Ссылка ] .
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