Squat Depth: Revisited
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- Опубліковано 26 сер 2024
- In this video, I talk about squat depth - does it really matter? Should we all squat to the same depth? Does squat depth affect muscle activation, strength, and performance?
Studies:
#1 - www.ncbi.nlm.n...
#2 - www.ncbi.nlm.n...
#3 - www.ncbi.nlm.n...
Follow me on IG @untamedstrength
Intro Music: bloodeaglewbpa...
Untamed Strength is a Powerlifting/Strongman gym in Sacramento, CA:
www.trainuntame...
Untamed Strength Apparel: www.trainuntame...
[Evolution of Alan Thrall]
2013: Ass to grass or it doesn't count.
2016: Squatting ass to grass is a problem.
2019: Eh, it doesn't really matter.
2022: Squats are bad.
2030: Doing legs is bad.
Hahahaha 😂
Starting to sound like joel seedman in 2022
We will follow whatever you say Alan. So no worries on the timeline.
Alan Thrall - Wanted to send you a quick note of thanks. After decades of not training I recently dusted off my equipment and started lifting (Thanks COVID-19 :)). Your videos have been both educational and entertaining (especially this one). The fact that you are willing to re-vist this topic and update your opinions is s sign of wisdom. Wish I could have had access your videos 30 years ago, but in truth having them now (as an old guy) is more valuable than ever. Keep up the good work and best wishes to you and your family sir.
WHAT'S CRACKIN' GUYS LOWBAR AIRSOFT HERE.
Alan, this video is next level. The editing, information flow and well placed humour are all seamlessly combined here. I respect the amount of time you put into this. This is the new standard. I thought Jeff's exceptionally well edited videos were maybe the future direction of "informative" UA-cam Fitness but this...this right here is it. Now lets get this video to 1 million views.
the hate is real
Why the hate
What is going on.
Haha oh my fuck boys chill this ain't even Omar's channel keep the hate off Alan's channel at least did omar steal your girl
@Chris M This hatred after all the effort he's put in to explain the loophole in the natty verified challenge....
Senpai noticed me!!!
Notice me Clarence 😳
Congrats
9:09
Witness meeeee
woah hi!
I remember a video of Clarence where he was asked why he squats so frequently, to which he responded:"I just like to squat."
And I think that's beautiful !
I love how he went through almost the entire UA-cam lifting community. “What is this a Jeff Nippard video” lol
Yeah he even got szat strength and that one powerlifter with the 4th grade hair cut. I think the only one maybe left out would be brian alshrue
@@maxgamesst1 "Powerlifter with the 4th grade haircut".. you mean... Candito?
@@eatingcontestchamp20 yeah that's the one!
@@maxgamesst1 I believe he did get Olu from Neversate in there tho.
Angela Chang 😂
The production you put into this... And very informative as always. Thanks!
That's what I like about Alan! Humorous and educational!
The commitment to stand outside with a sign is something you just have to appreciate
This gave me squat confidence I didn't think I needed
The tool album joke literally made me laugh out loud
Came to comment this, you beat me to it. You're doing God's work.
Same
@@MrCoachChachi damn right im doing gods work. That lazy s.o.b. hasnt done a thing in ages!
Alan's delivery could not be better on his jokes he's absolutely hilarious! XD
Yeah, he said Lateralus I thought of tool and proceeds to call it all tool albums. LOL
That Omar impression 😂
Got the asschest and everything
That impression almost fucking ended me 😂
At what time does he do the impression?
@@Russocass 1:35
Lowbar airsoft!
missed the calves man, the calves...
Thanks to Alan I don't train with a watch, my phone or any clock of any sort! #TRAINUNTIMED !
This is refreshing. I can do beautifully low, ass to grass front squats. But I simply am not comfortable doing it with a back squat. One of my legs is almost an inch shorter than the other so I'm fairly crooked and have tweaked my lower back too many times to count.
That's the first time I've seen Alan fail a squat and I'm humbled to see it
Where?
@@peeps211 9:38
Pussy type comment.
A decadent dandy!
He also did a video a long time ago about the importance of holding your breathe in a squat in which his whole point involved failing a squat
Vastus Lateralus is my favorite Tool album
That joke got me good, not gonna lie
Lateralus actually is the best tool album tho lol
@@jakeybball true
Wasnt happy about how long we had to wait for it though
oh man, I lost it when he said that
“What is this? A Jeff Nippard video?? Hahaha oh I died
The dad laugh at 10:30 is so good lol. Hope Clarence can find his way to Untamed Strength one day.
DO NOT MOVE THE BARBELL?!
Hips!!!!!
Instructions weren’t clear, the barbell moved
Lmaoooo
That intro was top notch
Thank you for making this video. This issue has plagued the fitness community and caused me a ton of issues when I first started and drove me insane for years thinking I had to go below parallel. As a matter of fact, I can’t do it without injuring myself. I have a hip joint deformity like many other people do. My squat looks a lot like your friends who are Olympic weightlifters and that’s as low as I can go. I wish someone told me it was okay when I first started. It would have saved me a lot of the bullshit I went through as a beginner.
Pro tip: Learn to squat like slav, not western spy, witness squat gains
*dead* 🤣🤣
я согласен
Boris!!!!!
Heels on the ground, comrade found.
Heels to the sky, western spy.
Ah, I see you're a man of gopnik culture as well
I take a more....intuitive? approach to squats. I used to obsess over depth but I learned that squatting ATG actually puts strain on my lower back but if I squat to parallel, my muscles stay contracted the entire time and it doesn’t hurt my back. My back pain got 1000% better when I started doing what feels best as opposed to obsessing over my form 😬
A lot of the technique videos and sort of fear mongering about injuries or obsessing over details like that lead many of us to that point where we do something against our intuitition, because someone said it's the only way.
Yet when you listen to professional lifters who maybe happen to be coaches and have a PhD in exercise sciences or training etc, they usually tell you exactly what Alan tells you - listen to your body and take the cues of your body's working ranges. Our body measures and muscle strengths are different and the answer most often isn't just forcing some artificial standard, but to train effectively with methods that allow you to keep training undefinedly long without injuries or unnecessary pain.
Very often your body knows how to move comfortably if you have some simple instructions like have your knees and feet aligned in a comfortable width, keep feet on the ground, keep back neutral and your core tight in a way that doesn't make any part give up mid lift, and go to the depth where that still stays true. Usually that results in a pattern where the load is stacked with your center gravity and you end up squatting with good balance and hopefully training your quads very nicely.
This is probably the best video you've ever made, awesome shit.
also Kennedy is a beast!
I like your thumbnail
@@firagabird yours is pretty rad too
"Ilya Ilyin. He's a local, mediocre weightlifter" - HAHAHA
Thanks for this! I told my physio how I started getting knee pain when I started squatting below parallel. The physio did a full form check and movement screen and everything was spot on, then told me "well, squat a little higher then to 90 degrees since that doesnt hurt". I haven't had pain since. It seems like common sense but everywhere I look is telling me how below parallel is best for your knees. Just not my knees in particular. So it's nice to see a super strong dude like you debunk this myth that's its an absolute must to squat below parellel, especially since I'm not a power lifter.
This is why your channel is by far the best. You've updated so much of your content based on your experiences, and have repeatedly thrown your old methods and logic under the bus. Thank you so much for all you do and for your service to our country. Your content has helped me so much, I can't possibly thank you enough.
I was weak and lacked much confidence before I found your channel about 6 months ago. You've inspired me a great deal. Now my confidence is high, my form on every lift has improved dramatically (squat from 155 @ RPE10 to 285 @ RPE8, deadlift from 215 @ RPE10 to 330 @ RPE8, and bench from 145@RPE10 to 225@RPE8), and everything in my life is starting to fall into place. Thanks again, man. Have a great day.
Dad jokes on another level
6:28 missed opportunity for "depth threats" lol
Love your work Alan. It's great that you made this video. I had to do years of research to figure out that squat depth is genetic. There is no, "one size fits all." Range of motion is individual depending on the person. Everyone argues that you have to squat as low as you can to develop the posterior chain. Let's analyze this. The posterior chain (glutes/hamstring) are responsible for hip extension. In order to extend the hips. You must flex at the hips. The hip flexors flex the hips. It's similar to how your biceps flex your elbow. And your tricep extends the elbow. Now that we understand that in order to fully work the posterior chain in a squat, we must get a good amount of hip flexion. But here is where things get tricky. And we move to the skeleton and anatomy. You run out of hip flexion once your femur makes contact with your hip socket. And once you run out of hip flexion. The only way to get lower in a squat, is to compensate and flex at the spine (butt wink). When this happens. You aren't flexing anymore at the hips. And the stress will shift to your lower back. The stress is taken away from the posterior chain. And placed on the lower back. And since your knees are still flexing, this load can go to the quads and knees as well. Think of when you are doing bicep curls. If your elbow is going up, that is your shoulders now doing the work. And not the biceps anymore. In order to keep tension on the posterior chain, and protect the lower back and knees, you have to squat with a neutral spine (maintaining the natural curvature of the spine). But here is the thing. Everyone's anatomy is different. Everyone has different femur and hip socket shapes. Some people don't have the right amount of hip flexion to squat parallel. And in order to get parallel, they have to butt wink. Some people can only quarter squat or half squat before they butt wink or strain their knees. And before you throw me under the bus. Let me provide research. This article is on Bret Contreras website. Featuring strength coach Dean Somersett. For those of you who don't know, Bret Contreras is a legendary strength coach. A sport scientist. And he invented the exercise, "the hip thrust."
bretcontreras.com/no-two-hips-are-the-same-how-anatomical-variance-can-affect-your-range-of-motion/
That article explains hip flexion and anatomy. And if that article is too long and boring. Here is a video of Bret Contreras himself:
ua-cam.com/video/F08IsODLRZk/v-deo.html
In that video he discusses how those with limited hip flexion have what is called a, "celtic hip." Basically they can only do a half squat or quarter squat before they butt wink.
Here is an article on T-Nation regarding squat depth, and showing how to measure an individuals hip flexion:
www.t-nation.com/training/squat-depth-the-final-answer
And if the article is too long, these 2 videos should do:
ua-cam.com/video/Scgb0FhkohQ/v-deo.html&feature=emb_title
ua-cam.com/video/HBH5lz35nos/v-deo.html&feature=emb_title
And if you research Dr. Stuart McGill, he emphasizes how there should little to no movement on the spine when squatting and deadlifting. For health and longevity of the lower back. But if you have the ability to squat to parallel or below, with the right amount of hip flexion to keep the spine neutral, then you should squat to depth. Full range of motion is individual and it is not a, "one size fits all." And I already know you are going to argue, "but studies show that ATG squats are safer on the knees. And half squats place the most sheer force on the knees." It's true. But once again this depends on the individual. How do we know the people in the study weren't doing sissy squats? As apposed to loading the hips? How do you know the study only grabbed people who have the right hip amount of flexion and can squat ATG with a neutral spine? And it's not only about hip flexion. Mechanics change due to proportions as well. Such as limb length. But we already know that once you butt wink, you unload the hips. And the stress will go to your lower back, and knees.
Here are 2 more articles that discuss squat mechanics and joint positioning:
www.elitefts.com/education/the-squat-and-athletic-development-how-weve-all-been-fcking-it-up/
www.elitefts.com/education/the-squat-and-athletic-development-how-we-have-all-been-fcking-it-up-redefining-the-squat/
You steped up the game in this video and it left a satisfying feelin... idk why. Production GainZ
Clarence is starting to look like a movie star. I shouldn't be crushing out on your video, but damn.
Can't have a video about squat depth without Clarence Kennedy in it.
I will call them Kennedy depth squats from now on.
Harry Squatter, the chosen one
The boy who hit depth
I almost feel like I can feel my knees exploding with each squat I watch clarence do
Clarence squat so deep, his ass touched his calves. Dafuq
I used to not care very much about depth tbh, but then I decided I might want to be a powerlifter. I lacked good flexibility, so what I did was lower the weight I was doing and work on getting deeper. This meant wider stance, greater toe angle and more hip flexion. When I went back to doing heavier weight, I felt a lot stronger doing it. Just adding my two cents.
For me I find squatting my hip crease below my knee crease to be the most comfortable, going lower strains my lower back and higher feels like I’m cheating
7:46 me every time I see Alan's new upload.
For me it's more like 9:09
@@MadSupra354 LOl
"What is this a jeff nippard video"😂
5:17
@@zeroman155 Is his real name greg?
@@normaaliihminen722 wrong timestamp I think
Why what's wrong with Jeff nippard?
@@evat5820 Nothing, his content is great. Alan made slight fun of the fact that Jeff uses scientific terms to explain all about the exercise
I don't care about the validity of your information. I just love the dedication you have to making loads of B-roll for your videos. Good man. Keep that shit up
Thanks for this video.
Got limited hip mobility, instead of comparing to certain standards, I can just squat to what feels comfortable, in my case about parallel.
"Can we stop pausing, zooming in" hahaha
Man I felt attacked because I do this obsessively for my own squats.
Great timing! Just looking right now at some of your old squat videos to try and improve my form 👍
It's good timing. I have done my first squats in 3 months due to some nasty inflammation in both knees......at the same time.
Thank you Alan. Reinforced the facts. And, Clarence is just an alien beast.
I've been watching for a few years now. First comment - but just wanted to pass along my thanks for the great instruction, entertaining comment, and the help you've given me (and all of us) at improving my (our) lifts. I am now a much more technically proficient lifter than I was 2 years ago when I started watching. So, thanks for everything.
The squat depth video you made a while ago about how you were cutting depth to remain tight and controlled throughout the movement was game changing to me - I always squatted Ass to Grass.
Deadlift was always my most challenging lift, I had huge issues with rounding my back - no longer.
These are the results of your coaching through these videos.
our boy alOn getting lean, those carrots work man
I dropped my squat weight 40 pounds from low bar just so it can look like Clarence Kennedy's squat. I realized I had the mobility to do so, but it requires a lot of focus and effort. It's just really satisfying to know that you're hitting consistent depth with every single rep (no room for cheating).
I don't compete so I don't care about the number on the bar, as long as I see results.
Nice, did the same recently.
Not sure how this isn’t at a million views yet. One of the best videos of all time.
I started to narrow my stance since a trainer at a gym told me to. Because of that, I haven't been squatting to the depth that I want to be (aka powerlifting depth although I'm not a powerlifter). Definitely going to go back to a wider stance cause this video just made me realize that's the reason why.
Alan, your banana peeling technique could use some work. I think you could benefit from a more bottom-up approach
"All actually tool abums"- comedic delivery was on point
I agree!
There's always so much speculation about topics like this, and it's nice to see a clear opinion from someone with experience.
Dead giveaway someone was a Marine #352: their Drill Instructor impersonation is always spot on
The intro was creative! Well done.
Toshiki Yamamoto is another ATG squat king in Japan
But his cj and snatch is kinda weak compared to his bw still strong tho
Teddy Bear a 210kg c+j is pretty decent for 85kg fuck you mean
Teddy Bear that’s still good bro. Lol what are you talking about 😂😂😂
We're all just out here squattin'. Awesome video, thank you.
Best video you have ever done man. Jabs here and there so quick most might not even catch them. Awesome.
Holy fuck that sneaky Steve Brule cameo had me in stitches bro, hahahaha
I saw my progress continuously accelerate when I started stopping when my thighs were parallel with the ground (and my knees past my feet) instead of going deeper. I still try to go deep on my warmup sets, but once I get near my one rep max I stop at 90 degrees.
Just yesterday, I was beating myself up for just hitting parallel. Doing some squat soul searchin’. I’m not at an IPF meet nor is one in the works. Thanks for the reality check! Always the best, Mr. Thrall.
I just squat for strength and fun mainly. After trying many styles based on who I follow on here, Alan included, it's melded into a form that works for me. Being in what I consider still a novice to compound movements, I got complimented by a trainer on my squat. He mentioned it reminded him of 'the train untamed guy' on UA-cam. I try my best to utilize what you put out there, bud. Thanks for your vids.
I see Clarence, I hit the thumbs up button. simple.
MLBson09 which one is Clarence
@@Turnip1000 the lean guy that can pause squat ass to grass more than obese power lifters who squat half depth with equipment.
ua-cam.com/video/ftonX5zBrHU/v-deo.html
@@MrMLBson09 Obese powerlifter Ray Williams has squatted over 1000lb unequipped. There is some benefit to being without constraint in terms of bodyweight. Of course, there's lifters like Kevin Oak and Amit Sapir, both of whom have squatted over 800lb in weight-restricted classes, and look pretty lean. There's benefit to not having to squat our own fat asses, but I think it's outweighed (lol) by the absolute strength potential of not having to make weight.
Not getting enough depth actually made me stop squatting to try to get more flexible to squat lower. Unfortunately I ended up not lifting at all anymore but there's other reasons for that. Hopefully one day I'll get there
I’ve watched 100s of videos on lifting info and form. It’s so refreshing to see some funny shit added in.
Coming back to your channel after a long break and lovin it, crackin me up
Alan: ".....VMO....."
Jordan: **triggered**
context?
Sherr pretty sure Jordan says the VMO doesn’t even exist
CITATION DESPERATELY NEEDED
Everything triggers Jordan
Sherr I believe one of Jordan feigenbaums prominent academic papers showed there was no evidence the VMO exists.
Love this video. It’s something i have never been sure about, my own technique. Should i lower weight and go deeper ? I never plan to compete , i just want to squat as best i can and increase the weight over time.
I like how you added a bunch of different fitness youtubers in this video. Keep up the good work Alan!
Dude Im a subscriber. Outstanding video love the knowledge and the entertainment.
problem with these studies are always the numbers.
smth being "more effective" is great and all but if its 1% who cares?
or smth simple like the reps being fixed meaning both variations are 3 sets of 10.
big shocker that the one with more rom and more time under tension would produce better results if the reps arent adjusted.
most important to me are form and listening to my body. if i dont get to depth but i feel like if i go further its gonna be bad i dont.
an injury that takes 4+ months to heal and then 1+ years of getting back to my old shape (if it isnt smth permanent) is not worth satisfying my ego. ever.
More hypertrophy from deep squats could be attributed to the large stretch on your quads at the bottom
quite honestly, this video is gem
is not only very helpful but also very well edited and funny
Great video Alan!! From creativity to subject to production, just awesome!!
Personally it was always unnatural for me to stop and not go ATG. My hip mobility allows it. I'd rather go with what feels more natural even with lower weight than doing experiments.
Drop Down I’m the opposite. I have the mobility for ATG, but my bone structure requires me to lean forward when doing it. It practically becomes a bent leg good morning. If I want to stay vertical, I can barely hit parallel without losing tension and it fucks up my knees to go super low. Once I started squatting the way my body wants to, all of a sudden my knee pain was gone and the whole movement felt much better. People still stop me in the gym to tell me I need to work on my form when it’s just how I’m built.
@thebiggestpanda1 Honestly don’t understand how your knees hurt at the bottom of the squat. The most sheer tension on the patella is right at parallel, and decreases as the depth increases.
My knees personally feel ten times better squatting ATG. It just demands more of your glutes and lower back though.
Well, honestly it feels easier to go ATG and bounce back, than go parallel, so it's the opposite, at least for me.
I bet the 17 dislikes are quarter squatters 🤷🏻♂️
Smith machine squatters.
Wild Bill definitely 😆
@@bmstylee that's one of the seven deadly gym sins
@@theheebs100 if your squatting with one leg its not.
Josh Shook u mean half squatters?
I really like the thought and humor put into your videos
Alan, your video is art. You’re the most creative producers of youTube content in general. One could think your greatest talent is creating physical strength. It’s not. It’s your art.
Oh cool finally a new tool album to listen to while I spend time trying to perfect Kennedy depth 🤣
"I have friends who don't squat to depth and I want to be square with them" revisited
LOL
I'm new to weight lifting; bought myself a bar and a few plates and I can say I keep coming back to your kind of info and humor. It's no nonsense and applies to people like me, who needs to understand differences between "I this right or am I gonna hurt myself etc." Awesome video! Works for me!
This video is excellent. Excellent topic and excellent quality, not unlike most of your other videos. Thank you for being awesome.
"Is this a Jeff Nippard video?" made me laugh so loud that my neighbours probably heard it.
I could hear his cadence and cried laughing lol
I'm a simple man, I see Clarence, I like
you're also a loser
I've followed links to a few of your videos and got some good info from them, but this one I clicked on from the side bar got me to sub. Nice stuff man.
LOOLLL Love Alan as always, glad this is still a video promoting proper depth. Like FFS what's really the point to quarter squat or barely 90 degree squat...
"What is this a Jeff Nippard video?" 😂😂😂
1:37 great Omar intro, you forgot to thank him
Fantastic video! I LOVED IT!
I'm an old guy, "retired" caver now retraining after losing a good bit of fat over the past year. Gym climbing, body weight stuff, biking; probably will start doing some runs in the next few months, since the lower limb joints seem pretty solid. Sadly, the old shoulder injuries have been giving me hell for several weeks so my pull/push/row stuff has been forced into an idle-on-the-run-way status until I can get my right rotator cuff de-fucked.
For me flexibility, coordination, endurance and sufficient strength are most important things, so intensity is only valuable to the extent that it trains for those goals, or else to the extent it increases metabolism. After age 50 and without any juice, it seems hard to know how valuable intensity really is. But one thing I can tell you for certain: if the ligaments and tendons are not up to snuff, more intensity ain't gonna help! With all that said, deeper squats with less weight are what seem right for me right now. Each athlete has to (or should anyway) decide what is right for them and the fact you convey that axiom is the greatest part of your video!
that tool shoutout solidified a thumbs up
9:13 go follow Zack Telander y'all
this was a great video, Alan!
Excuse me sir. Can I talk to you about your squat depth?
what a legendary video.... the end is the best part. kudos
this video really helped clear up some doubts i had and made me feel better about my squat.
Clarence “Harry Squatter” Kennedy
Bruh, all this reference is killing me, . good one
You're going to be a great dad. Your dad jokes are spot on. As a fellow dad, I approve your entrance into the community.
All fair points and I agree the importance of depth is overblown unless you compete in PL or Oly.
But with regards to the Ilya Ilyin point, he doesn't squat to depth when he goes heavy due to chronic back issues, there are videos of younger Ilya going full ATG. He is developed enough as a true elite lifter (well maybe not anymore without his special vitamins sadly) but beginners need to actually develop the ability to hold heavy weights in the bottom of the squat position so I'd argue that it is important for beginner oly lifters to squat to depth. (Including myself)
Or to put it better, Ilya has probably already done more heavy ATG squats over his entire life than most of us will ever do in our lifetime.
Dis gonna be gooooood
“These are actually all tool albums.” I actually had to look 😂
Lateralus or some shit like that.
Great video Alan and I respect the fact that you are man enough to admit that sometimes you do change your opinion on certain matters. Nice job! 👍
Death - Leprosy and Sepultura - Arise on 2:22! Love It! Thanks for your videos Alan, greetings from Brazil!
"which are all tool albums" I almost fell off my couch
4:04 NOW THATS DEEEEEEP I LOVE IT
5:02 was about to mention your ass feels good after ATG squats
Awesome and entertaining as always! My wife and I have been doing the "box" squat for sometime now and it has helped get a deeper squat for the both of us as our weight continues to go up. Guys are now asking little ol' me how I'm getting so low
"Which are all actually Tool albums" fully cracked me up, cheers Alan!