A lot of people have difficulty squatting past parallel, because they've never done it before. And when they do, they find it hard keeping their torsos upright at the bottom of the movement. They lack the flexibility to do full squats correctly, because their Achille's tendons just don't allow for it. How do you know you lack the flexibility to do full range squats? Try squatting all the way down with your back arched, shoulders back, chest out and body upright. If you find your heels come up at the bottom of the movement, then you're lacking in flexibility. One way to get around this is to place a couple of plates underneath the heels. This allows you to squat all the way down with a semi-upright torso. It also shifts the emphasis slightly from your ass and hips to your quads, which develops a better look for your thighs.
Benefits
- More VMO(vastus medialis obliquus) Recruitment
- Back is straighter as you squat
- Great for those with limited ankle plantar flexion
- Allows full range
- More range allows for a more balanced development of the thigh i.e. between vastus intermedius, lateralis and medialis. Most of us have underdeveloped medialis leading to destabilising of the knee.
- More synovial fluid flushing i.e. lubrication of the knee
- Reduced risk of injury.
Cons
- More shear force for the unhealthy knee - must take into consideration history before attempting
- Must be pain free Range of Motion
- Flexibility issues further up the spine.
I hope this wee article sheds some light on the subject.
Happy and safe squatting.
Happy and safe squatting.
