How Low Should You Squat? (Weightlifting & CrossFit Depth Explained)

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Күн бұрын

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@SquatUniversity 3 жыл бұрын

IMPORTANT MESSAGE: Context is key here. Those who are performing cleans/snatches for competition and are clearly receiving the barbell in a very low position should be squatting to that same extreme depth for their squats. I've always talked about depth being dependent on two things, goals and anatomy/mobility levels. A powerlifter does not need to squat ATG for competition, so this video does not apply to that sport. Anyone who is trying to optimize their snatch/clean lifts (olympic weightlifters and crossfitters) should pay attention to this message. If you have large restrictions in mobility or anatomy that does not allow a complete ATG bottom position, you should FIRST look to optimize mobility/flexibility work as MOST people have yet to reach their limitation there. SECOND, for those with anatomical limitations in hitting extreme depths, you should be trying to get the SAME depth with your squats as your Olympic lifts. The idea of this video is to show how the squat is technically an assistant exercise for the sport of olympic lifting to help build movement capacity and competency in the deep receiving positions that will be used for efficient/effective lifting. While clearly some can get away with having differences between the two - if you want to truly squeeze every last ounce of performance potential out of your body - it would be a good idea for most to squat to the same depth you want to catch you lifts at. Hope you guys enjoyed the video - let me know if you have any questions!

@XxXNecoXxX 3 жыл бұрын

I have a question regarding your bit in the video about cherry-picking papers and test results on why deep squatting can be dangerous. I do understand that there are two fractions who both have strong believes in their respective argument. I also understand that it is not 100% scientifically proven whether it is certainly helpful or certainly dangerous. But here comes my question from a non-professional perspective: In one of your other videos you once showed a graph that explained the amount of force on the knee in certain exercises. For the deep squat it was - I believe - 5 times higher than it would be while walking normally. In consequence, does that not mean, that the normal process of wear and tear on the knee is also higher over the years? That is what I am still concerned about. Thank you so much!

@williammunny9916 3 жыл бұрын

*_Luke 19.10 for the Son of Man has come to seek and to save that which was lost.”_* *_Matthew 11.28 Come to Me, all you who labor and are heavy laden, and I will give you rest. 29 Take My yoke upon you and learn from Me, for I am gentle and lowly in heart, and you will find rest for your souls. 30 For My yoke is easy and My burden is light."_* _Jesus Christ loves you. Only Jesus Christ saves. Repent and be saved. God bless you, and the grace of the Lord Jesus Christ, and the love of God, and the communion of the Holy Spirit be with you and your family._ --

@SquatUniversity 3 жыл бұрын

@@XxXNecoXxX I would say an increase in load on a specific joint doesn't mean that there's an increase in risk. The knees and hips are definitely loaded during a deep squat, but with good technique and appropriate loading patterns with periodization the body can definitely adapt and maintain health. If the other fraction you referenced was correct we would see significant increases in injury risk within the research - and yet we don't at all.

@blackrhino44 3 жыл бұрын

@@XxXNecoXxX well the force on the knee whist walking is f all. So 5 x f all is still f all.

@XxXNecoXxX 3 жыл бұрын

@@SquatUniversity Fair point. Thank you!

@snakeace0 3 жыл бұрын

When i get a client with an injured knee or hip, the most important goal for me is to get them to the lowest squat depths as quickly and safe as possible without any pain. It has worked out 100% of the time so far. Most of those who keep training their mobility end up with better joint integrity and it always reflects positively in the amount of force they are able to produce.

@91snugglepuff 3 жыл бұрын

Squatting to full depth improved my hip mobility, decreased knee pain, reduced stiffness in my right hip flexor and sciatic pain due to inactive glutes subsided. All of these symptoms resulted from working an office job (go figure). Yes, it sucked taking weight off the bar to improve technique but it was well worth it.

@alorslearnfrench 2 жыл бұрын

Hi Aaron, thank you so much for all the valuable content you share. I came back to this video recently because I was told by my orthopedic surgeon (graduated from a French university in 2012 and is now a research fellow at the university of Oxford UK so seemed reliable...) that Europeans are not anatomically made to achieve a deep squat and that the deepest we should do is 70%. I was in shock because I thought that stereotype was proven wrong a long time ago. He also told me that big amplitudes of the hips lead to injuries in the majority of the case. For the context : I am 36, started CrossFit in 2014. I did a lot of dance and yoga before that. I had a first hip inflammation in 2017 and after that my pain became kind of chronic. I finally had a diagnostic recently: labral lesion. If I were to follow his advice I should stop CrossFit and yoga or at least avoid maximal amplitude in the movements involving my hip. I feel so lost now. I don't know what to do. Should I seek a second medical opinion?

@captainmichaelj2321 3 жыл бұрын

This is by far my most favourite video from Squat University. Absolutely fantastic explanation and details, I feel even better doing full squat in a gym - because it is the right thing to do for optimal muscle growth and strength given right technique and mobility. One thing I want to request from Squat University - what kind of exercises can I recommend older people to start so they can improve their knee mobility and squat strenght?

@williammunny9916 3 жыл бұрын

@SquatUniversity 3 жыл бұрын

Thank you so much! And good question - I would say we need to assess where their limitations are first, and provide individualized recommendations to address them first. THEN, its about graded progressive loading within their technique limitations. So that may mean a box squat first to a specific height and the progressing to a lower and lower box over time.

@MH-lg1iu 3 жыл бұрын

One thing you might try is having them squat while holding on to TRX handles. Older people are afraid of falling, and over time they increasingly limit their range of movement. Whether you use a TRX or something else like a grab handle so that they have confidence they won't fall while they squat deeply, then you can work on increasing their posterior kinetic chain strength (which is probably non-existent at first). Having said that, each person is different and you probably will have to plan around joint issues and other problems.

@spencergsmith 3 жыл бұрын

It’s also not just about snatching or cleaning to full depth, it’s also about mobility, hip health, and functionality for life. I would like to be able to maintain a full depth (ATG) squat throughout my life.

@gabriellea.3732 2 жыл бұрын

I love how passionate he was about taking a full depth squat and taking your time to perfect form. Because that’s what I was taught despite those I see rush. Lol

@jeffreyabelson7171 3 жыл бұрын

Since I started working on depth in my squats - enhanced by practicing front and OH squats - has increased my over all squat in general

@christhegreat6693 3 жыл бұрын

Squatting atg has helped with lower back pain. Feel a lot better.

@SquatUniversity 3 жыл бұрын

Glad to hear!

@Dsferradaz 3 жыл бұрын

A full body mobility video please to improve squat depth. Thanks

@SquatUniversity 3 жыл бұрын

Check out my mobility routines! I’ve got a few on this channel!

@fabiobonetta5454 Жыл бұрын

Something as beautiful as olympic squat cannot be hurtful

@pointmass 3 жыл бұрын

Such great info here....so much appreciate your efforts in this video... Wish you all the best... Thanks

@davidrioux611 Жыл бұрын

Finally, the video that identifies your channel Title Name. 😄🏋️‍♀️

@davidrioux611 Жыл бұрын

How Low? Is when lifters truly find out how much more they need to learn about squatting.

@Michael-qj5sx 3 жыл бұрын

Yes, ATG all the way! 😊

@williammunny9916 3 жыл бұрын

@Michael-qj5sx 3 жыл бұрын

@@williammunny9916 sir, if you are really convinced that only Jesus can save someone, than it is your responsibility to let everyone around the whole world know and convince! If you don’t then you are selfish and the fault falls on your head

@saleemshaikh1143 3 жыл бұрын

A very very important topic covered in the most beautiful & informative way ! Thank you again Doc for your great videos.

@williammunny9916 3 жыл бұрын

@SquatUniversity 3 жыл бұрын

Thank you!

@johntracey5366 3 жыл бұрын

Thanks lads, brilliant 💪

@SquatUniversity 3 жыл бұрын

Thank you

@Scott-zh5ip 3 жыл бұрын

Great as always

@SquatUniversity 3 жыл бұрын

Thank you

@mtbse789 3 жыл бұрын

Thank you. Great information!

@ty9425 3 жыл бұрын

Full depth squat aided me in laying lumber 🪵 if you catch my drift wood 🪵

@ryurage 3 жыл бұрын

Awesome content, thank you.

@SquatUniversity 3 жыл бұрын

You're welcome !

@Slumppy 3 жыл бұрын

Aaron, what was the reason you were not squatting full depth? Was it a technique or mobility issue? What did you change?

@SquatUniversity 3 жыл бұрын

Truthfully - I thought I was squatting deep enough at the time. Really what it came down to was changing my stance slightly (a little more narrow for my anatomy) where I could truly hit rock bottom and then dropping my ego so I could rebuild from the ground up

@charlesstreetgoalieacademy 3 жыл бұрын

I had a quick question, but first I absolutely love your content! I've read Rebuilding Milo and it has helped me as well as my clients! So thank you for that! I was just curious what video editing software you use. I was looking for one that can add the arrows and what not to help people focus on what's important.

@christoft.2580 3 жыл бұрын

Overall great video 🤙🏻 But I disagree that everyone should be able to squat ATG. Many people will benefit from it but there are individuals out there who have super long limbs combined with a short upper body who just cant squat ATG. Also hip anoatomy can restrict the squat depth. I personally messed up my hips by doing a lot of mobility work to get low in my squat.

@prescottosegie 3 жыл бұрын

One of the best videos I have ever watch very informative keep up the awesome work#SquatUClub

@SquatUniversity 3 жыл бұрын

Thank you!!!

@FC-dv1eb 3 жыл бұрын

Thanks again for all this, so much information thank you! For people who have hip/ knee issues already, would in that case squatting arse to grass not recommended? I have a femoroacetabular impingment on my left hip which has caused me to have stop deadlifting but i can still squat without any issues..

@Michael-qj5sx 3 жыл бұрын

Hey doc, thanks for very helpful videos. I wanted to ask you, i am 41 above average gym goer. I am the most comfortable doing ATG high bar squats. I am not really interested in competing I just want to be as strong as I can. Should I also practice different variations of squats or should I just focus on ATGHB? Thank you!

@hornetluca 3 жыл бұрын

Should we pause-squat ?

@SquatUniversity 3 жыл бұрын

It should definitely be a part of your squat work.

@stefanschotte5490 3 жыл бұрын

Great information as always. What are the steps to get a 50+ guy to start weightlifting and getting to a full depth squat ?

@SquatUniversity 3 жыл бұрын

So to start we need to address mobility limitations you may have - be sure to check out the linked videos I have in the description of this video for those. And then it's about finding a good coach to guide you along the way. I know Chad does a good amount of online work and there's plenty of coaches around the world that can be of service too!

@stefanschotte5490 3 жыл бұрын

@@SquatUniversity Thanks for the tips . Your videos are a wealth of information. I've ordered your books (Squat Bible and Rebuilding Milo) from Amazon to have great reading material. I know it will take some time to get to the correct mobility for a full depth squat, however with your online tips and the detailed info in your books I'll get there, slowly, safely, surely. And of course also with the help of a good coach. Kind Regards.

@gpapanikolaou 3 жыл бұрын

Nice vid. Does anybody else experience hip tension only on one leg when squatting too low? I feel it right there in the socket.

@Vitapantern 3 жыл бұрын

Sinse i started streching and trying to go deeper i have less pain.

@SquatUniversity 3 жыл бұрын

That's great!!!

@Dellau2002 3 жыл бұрын

What would you say is a good weekly routine? Could I so a circuit set of deadlines, lat pull downs, pull ups, lunges and squats three times a week and stair master 2x a week?

@Dellau2002 3 жыл бұрын

Or is squat a sufficient slexercise to do

@smclair 3 жыл бұрын

Orthopedic docs say squatting too low is not good for the meniscus!

@SquatUniversity 3 жыл бұрын

With good technique & optimal progression of loading it’s very safe. Many ortho docs are great at surgery but not very knowledgeable in the field of human performance / weight training.

@abhistraj5732 3 жыл бұрын

💯💯💯👍

@squatsontheroad 3 жыл бұрын

I saw all your video and do all Exercises and what happend? I font have back pain aby more :) thx

@ty9425 3 жыл бұрын

What does it mean when I experience tightness in my shins during full depth squats?

@SquatUniversity 3 жыл бұрын

Usually limited ankle mobility &/or being off balance (too far on the heels)

@michawojcik1519 3 жыл бұрын

What about the pain in the lower back while doing deep squat?

@arzi2054 3 жыл бұрын

Butt wink or not enough abs activation gave me lower back pain. Record yourself and work on mobility or work on your abs in my opinion. Helped me

@SquatUniversity 3 жыл бұрын

I would say "it depends" on why that's occurring. Start with my blog: squatuniversity.com/2018/04/28/how-to-screen-your-low-back-pain/

@haanswinn 3 жыл бұрын

just call out the person whos saying that kinda garbage about full depth squat..joel seedman

@FyterianTV 2 жыл бұрын

anyone know the lifter at 2:47 has an insta or twitter to follow?

@legendaryy10 3 жыл бұрын

Only a 90 degree angle is acceptable 🤓

@osiris3yhn 3 жыл бұрын

In powerlifting atg is illegal

@SquatUniversity 3 жыл бұрын

Not illegal - just not efficient

@introspectivespeculator 3 жыл бұрын

@Squat University - How do you factor in anatomy though like you talked about in your butt wink video? Before watching that video I started butt wink way above 90 degrees and always got low back pump/discomfort. I've worked on the mobility you talked about and got heel elevation (ty btw) but I still can barely go lower than 90 degrees without butt wink and feel my low back is at risk at full depth. Do you think I achieve in time or is my 'full depth' just shallower than my hamstring touching my calf

@SquatUniversity 3 жыл бұрын

Hard to say without an evaluation. Yes anatomy can no doubt be a factor in depth - however I think most people have not hit their mobility/flexibility limitations yet and could still see amazing improvements in depth with consistency.

@MrHardlex 3 жыл бұрын

So should I squat deep barefoot or as you did in this video in weightlifting shoes?

@SquatUniversity 3 жыл бұрын

Use what you feel most comfortable in and what you can maintain the best technique in. I only use my weightlifting shoes for the olympic lifts right now and squat barefoot BUT it's not bad to squat with weightlifting shoes on if you need them.