The squat, and all
variations of it (ie: front, back, overhead, Bulgarian, step-ups, lunges, etc),
is the most effective exercise for improving overall lower body strength. If
not performed correctly, the squat loses many of its benefits, such as
posterior chain development and injury prevention.
Squatting to parallel, when the top of the thigh (be
more specific, the hip crease) is parallel with the ground, is essential in posterior
chain development. The glutes and hamstrings are not fully engaged until the
athlete attains a parallel position. The glutes play a significant role in hip
extension during running and jumping. Not squatting to parallel can place
overemphasis on the quads and de-emphasize the role of the hamstrings. Another
function of the parallel squat is injury prevention. Squatting to parallel
develops the stabilizing muscles of the knee more efficiently, enhancing
strength at a greater range of motion and helping to minimize the gap of the
quad-to-hamstring strength ratio.
Squatting to parallel also promotes lean body mass gain
by creating greater range of motion, thus increasing the motor units and
muscles fibers being recruited. A squat to parallel creates greater time under
tension, a common tool used by athletes and coaches to elicit hypertrophy,
which leads to an overall increase in total work done without altering the rep
scheme.
The joint angle created while squatting to parallel also
enhances the stretch reflex and connective tissue strength. Squatting to parallel
can increase the trainee’s functional flexibility and help the trainee become
more comfortable and confident when bending his/her knees as well as maintain
optimal hip flexibility, which ultimately may aid in the prevention of many
major knee injuries. It is a common mistake to not squat to an appropriate
depth in order to increase the weight on the bar. However, squatting with a limited range of
motion will greatly increase the axial load on the spine and will also place
much more stress on the knee due to the limited degree of flexion.
According to Jim Wendler, “Squatting isn’t bad for your
knees, bad squatting is bad
for your knees”.
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