As most of you know BOSS recommends training the squat frequently and when training the squat to utilize a deep squat variation. Deep squatting improved performance, decreases the chance of injury, and improves strength levels much more effectively than does a partial ROM squats. When one compares the benefits of three variations of the squat (deep front squat, deep back squat, and partial ROM 1/4 squat) one finds some very interesting outcomes.
A group from the Institute of Sports Sciences in Frankfurt used 59 participants to test the three squat variations. The group used a 10 week training program with a linear block periodization model for each group and they completed pre-test and post-test measures in jumping ability, 1RM strength, voluntary muscular contraction force, and rate of force development as their main performance outcomes. Jumping is used frequently in research as a reliable test of muscular power output, which is highly related to athletic achievement and performance. The groups who performed deep front and back squats improved performance in jumping ability by over 1″ on average where as the partial squat group had no improvements at all. All groups tested each squat variation for improvements in 1RM strength levels, all groups improved 1RM strength levels of the movement they trained over the 10 week testing phase, but the deep squat groups showed improvements in all three variations where as the partial squat group only improved in post test partial squats, not the deep squats. This is an interesting finding as it shows the poor crossover effect of partial squats to other ROM, where as deep squats carry over throughout the full ROM of strength testing. The last significant testing outcome was maximal voluntary muscular contraction and rate of muscular force development, which was not changed within the deep squat group, but was significantly decreased in the partial squat group. In the end we find the following;
– Deep squats (front and back) improve squat jump height ability
– Deep squats carry over throughout a full ROM of testing
– Partial squats decrease fate of force development and muscle contraction force
Do we need any other reasons to not choose the deep squat? We think not. Continue squatting deep and continue reaping the benefits of the squat.
REFERENCES: Influence of squatting depth on jumping performance. Hartmann H, Wirth K, Klusemann M, Dalic J, Matuschek C, Schmidtbleicher D. J Strength Cond Res. 2012 Dec;26(12):3243-61. doi: 10.1519/JSC.0b013e31824ede62.
