Here I’m showing optimal 90 degree squat mechanics with 500 lbs. And yes this is 90 deg joint angles which is significantly above parallel due to tibial inclination.
Make sure to check out my recent podcast with Mark Bell podcat, Mark Bell, Nsima InYang, Andrew Zaragoza, & Mike Israetel. [ Ссылка ]
12 Squat truths.
1.Proper squats under high force high impact scenarios involve roughly 90 deg joint angles at both hip & knee joint.
2.This rule applies to any & all humans regardless of age, height, gender, ethnicity, training background etc.
3.Unlesss you’re competing in the sport of Olympic weightlifting or powerlifter there’s no reason to do loaded squats deeper than 90 deg angles.
4.Maximal 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.Maximal muscle activation occurs at roughly 90 deg for all the lower body muscles including glutes, quads, & hamstrings.
8.Many studies suggesting otherwise are significantly flawed & do not teach their participants how to squat or given them any level proper coaching or cueing.
9.Sloppy & faulty mechanics such as lack of sitting back & into the hips, flared toes, & lack of full body tension will likely require the individual to reach excessive depth to have any semblance of muscle activation.
10.In contrast when proper cues are implemented & 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.
Read more in my book MOVEMENT REDEFINED at link in bio & articles below with dozens of scientific references.
#squat #squats #powerlifting #bodybuilding #fitness #workout #gym #fitspo #lifting #legday
1.Full article on why 90 degrees represents optimal squat depth for the human body with 18 scientific references at copy paste [ Ссылка ] .
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2.Read more about why optimal mobility and maximal mobility are 2 very different things with over 50 scientific references at copy paste [ Ссылка ] .
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3. Article on the science of squat depth including length tension relationship, functional anatomy, neuromuscular physiology, anatomical levers and why they all highlight that 90 degrees is optimal with 14 scientific references at copy paste [ Ссылка ] .
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4. Article on PAIN science and the negative ramifications of faulty movement including excessive range of motion and over-emphasizing mobility with 60+ scientific references at copy paste [ Ссылка ] .
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5. Podcast with more info on 90 Degree Squat depth I had with Christian Thibaudeau, Dean Geudo and Jeb Johnson at copy paste [ Ссылка ] .
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6. Part 1 Podcast with Movement Fix Ryan Debell on Squat form & the research at [ Ссылка ] .
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7. Part 2 Podcast with Movement Fix Ryan Debell on squat mechanics & squat depth at copy paste [ Ссылка ] .
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#legworkout #workoutmotivation #fitnessmotivation #weightlifting #strengthtraining #bodybuildingmotivation #functionaltraining #training #crossfit #liftheavy #mobility #physicaltherapy #kneepain #backpain #instafit #instafitness #weighttraining #powerliftingmotivation #strongman #gymmotivation
