The Perfect Squat Depth

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Since I’ve been training, I’ve always tried to train a little below parallel so when I get closer to my max I don’t have to worry about missing depth.

But I started wondering. What depth is best? Parallel, one inch below? Two below? More? Does height, weight,flexibility, bar placement and other factors play a part? Which promotes better joint and muscle health and grow?

This is basically just a depth theory question. What you aim for, why you do it.

2

3

I squat anywhere between hamstrings touching calfs to a bit below parallel. Never felt any knee pain from doing that. I think as long as you keep good form and don’t use more weight than you can handle your knees will stay healthy.

4

I aim for the depth, bar placement, stance width, etc, to allow me to lift the most weight. DGAF about anything else; this is powerlifting.

5

https://sphotos-a.xx.fbcdn.net/hphotos-snc6/198641_416070365116265_1996469506_n.jpg

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[quote]spar4tee wrote:
https://sphotos-a.xx.fbcdn.net/hphotos-snc6/198641_416070365116265_1996469506_n.jpg[/quote]
Go back to 4chan with your stupid bullshit.

7

[quote]BigRedMachine87 wrote:

[quote]spar4tee wrote:
https://sphotos-a.xx.fbcdn.net/hphotos-snc6/198641_416070365116265_1996469506_n.jpg [/quote]
Go back to 4chan with your stupid bullshit.[/quote]
http://rustledmyjimmies.com/wp-content/uploads/2012/04/DID-I-JUST-HEAR-SOME-RUSTLING.jpg

8

I was wondering the same thing so I started going as deep as possible. I have decent flexibility so I feel great doing it…just can’t handle as much weight yet with deep squats.

9

[quote]BigRedMachine87 wrote:
Since I’ve been training, I’ve always tried to train a little below parallel so when I get closer to my max I don’t have to worry about missing depth.

But I started wondering. What depth is best? Parallel, one inch below? Two below? More? Does height, weight,flexibility, bar placement and other factors play a part? Which promotes better joint and muscle health and grow?

This is basically just a depth theory question. What you aim for, why you do it.[/quote]

My theory is that, all things being equal, you should always squat deep in training, regardless of what equipment you’re using in competition. If you train in tight gear this isn’t always a possibility with lighter weights but you need to be comfortable getting deep with relatively light weights. Also, if you’re hurt or banged up you might choose to cut a few high from time to time.

On the day of the meet you can easily adjust and cut it higher, but it’s very difficult to squat deeper. People bomb out all of the time because they squat high in training and think magically at the meet they’ll be able to hit depth.

I don’t care about muscle activation or growth (or atleast I’m not going to admit to it on a public forum) – I just care about getting 3 squats in at the meet.

10

Crease of the hip is below the top of the thigh. That’s the way I define proper squat depth.

CS

11

I feel better and get less stiff when going ass to grass. For a long time I only worked parallel, but lately I have been going as low as possible. I do not think the volume and frequency I am currently doing would be possible if I was doing parallel.
Though if I was training for a powerlifting competition I would train almost purely ass to grass until about a month before and then I would switch to my competition parallel so I could become competent with the heavier weight and form.

12

just go all the way down then u got nothing to worry about

13

[quote]spar4tee wrote:

[quote]BigRedMachine87 wrote:

[quote]spar4tee wrote:
https://sphotos-a.xx.fbcdn.net/hphotos-snc6/198641_416070365116265_1996469506_n.jpg [/quote]
Go back to 4chan with your stupid bullshit.[/quote]
http://rustledmyjimmies.com/wp-content/uploads/2012/04/DID-I-JUST-HEAR-SOME-RUSTLING.jpg[/quote]

lol’d

14

2 whites. Any deeper and you’re giving up poundages.

15

The best squat depth is 1mm below the threshhold for 2 red lights.

16

[quote]T3hPwnisher wrote:
2 whites. Any deeper and you’re giving up poundages.[/quote]

This!

17

[quote]CSEagles1694 wrote:
Crease of the hip is below the top of the thigh. That’s the way I define proper squat depth.

CS[/quote]

That’s a recipe for high squats. The legal squat depth is crease of the hip (top surface of the leg at the hip joint) below the top of the knee. The USPF rulebook has a nice illustration of a depth at which the crease of the hip is below the top of the thigh muscle but the squat is not parallel.