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Full
Squat Exercise - Leg Workout
By John Paul Catanzaro
Full Squat Exercise Benefits
There seems to be much confusion amongst trainers and trainees
as to whether squats should be performed all the way down
or just half way. In most gyms today, a common instruction
during squats, deadlifts, and lunges (as taught by many
personal training organizations) is not to allow the knees
to travel beyond the toes. Doing so will ultimately cause
the destruction of your knees! I do not agree. There are
certain instances where partial range of motion (ROM) is
indicated, but for the most part, I teach people the full
squat for the following reasons:
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- It is the most primitive movement pattern known to
man; our ancestors used to perform many daily functions
(i.e. harvesting, gathering, hunting, cooking, eating,
etc.) in a full squat position.
- Also, in case anyone hasn't noticed, we spend 40 weeks
in the fetal position (which is basically a full squat)
prior to entering this world - do we come out with bad
knees?
- We should strive to train in full ROM for each and every
exercise. The squat is no exception.
- Every exercise produces stress around a joint - the
body then adapts to this stress.
- Cocontraction of the quadriceps, hamstrings and gastrocnemius
maintains integrity around the knee joint.
- Sheering and compressive forces do occur around the
knee joint (as opposed to only sheering forces that occur
in some open kinetic chain lower body exercises, such
as the leg extension); however, the large contact area
of the patella with the femoral groove (as knee flexion
increases during the full squat) helps to dissipate compressive
forces.
- Therefore, not only is the squat - as a closed chain
exercise - considered a natural movement pattern with
high functional carryover, but it is also a safe exercise
if performed correctly (and that includes full ROM!)
- Drawer tests are performed at a knee angle of 90 degrees
because there is a greater amount of laxity in the knee
joint at that specific angle. So, does it make sense to
only go down half way where you are most vulnerable especially
when greater loads can be used (because you are much stronger
in this partial ROM?)
- According to Ironman contributor, George Turner, the
fulcrum moves to the knee joint in a parallel squat as
opposed to the muscle belly of the quadriceps in a full
squat.
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- Think about it, if you constantly trained in a limited
ROM, the likelihood of injury increases if one day you
happen to squat beyond your trained ROM.
- Partial squats performed on a regular basis will decrease
flexibility.
- There is a low incidence of lower back pain and knee
injury in Aboriginal and Oriental societies which perform
full squats on a regular basis.
- Even Olympic weight lifters who practice full squats
have quite healthy knees compared to other athletes.
- Although you may find some research that indicates
full squats as potentially harmful to the knees, only
one study has ever proved this to be true. However, it
was performed on a skeleton - the same results do not
hold true with surrounding connective tissue. On the other
hand, numerous studies show the benefits of full squats.
Unfortunately, many personal training certification courses
are teaching half squats as a safe version suitable for
all individuals and this has now become written in stone.
God forbid that you deviate from this golden rule to do
something that our bodies are meant to do! Read this carefully:
squatting should be performed in a full ROM where the hamstrings
make contact with the calves (so that no light can be seen
passing through your legs at the bottom position.)
It is okay for your knees to travel beyond the toes (just
do not relax the knees in the bottom position.) In other
words, keep the legs tight and try to stay as upright as
possible throughout the exercise. So, next time some fitness
instructor approaches you in the gym and advises not to
go deep while squatting tell him/her that they don't know
squat!
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About the Author
John Paul Catanzaro, B.Sc., C.K., P.F.L.C., is a certified
kinesiologist and professional fitness and lifestyle consultant
with a specialized honours Bachelor of Science degree in
Kinesiology and Health Science. He owns and operates a private
gym in Toronto, Ontario providing training and nutritional
consulting services. For additional information, visit his
websites at BodyEssence.ca and StrengthWarmUp.com or call 416-292-4356.
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