Mastering Squat Depth

A Comprehensive Guide to Enhance Your ATG Squat

Striving for that elusive and impressive a$s to grass squat? You're not alone. Many individuals find themselves facing challenges in achieving the depth they desire. In this comprehensive guide, we'll explore game-changing tips to elevate your squat game and unlock the secrets to optimal squat depth from the MWBC coaching team.

Load Placement Magic: Experimenting for Your Sweet Spot

Finding your ideal squat depth begins with understanding the impact of load placement on your body. The position of the barbell significantly influences how your body is loaded, which can impact how low you can go and the muscles involved in the squat. Experiment with different squats, such as back loaded squats (high bar or low bar) and front loaded squats (such as percher or front squat), to discover the variation that allows you to achieve your full-depth goal. Remember, there's no one-size-fits-all, and the key is to find what feels right for your body. From there you get to practice these positions and slowly introduce the same movement pattern to other squatting variations.

Mobility Matters: Overcoming Tightness and Limits

Mobility restrictions can be a common hurdle in achieving a deep squat. If you feel tightness in your ankles or limited motion in your knees, don't see it as a dead end. Dive into specific exercises designed to enhance your squatting flexibility. Consistent practice of these exercises will contribute to improving your ability to load into various positions, ensuring a more fluid range of motion. If you’re feeling like your ankles are the limiter, work on allowing your weight to be balanced more in the heel at the beginning of the squat, if you’re finding your knee feels stuck in a deep bend, work on your hamstrings strength particular in movements that “pull” you into deep knee flexion.

Exercise Tailoring: Choosing What Works for You

Tailoring your squat routine to your body's needs is crucial for optimal performance. If you excel in front squats but struggle with back squats leading to forward hinging, consider incorporating pre-squat routines like heel-elevated goblet squats. This helps you prime and maintain the correct pelvic position and foot pressure, promoting better form and reducing the risk of injury.

Squat vs. Hinge Clarity: Understanding the Difference

Are you squatting or hinging? Understanding this fundamental difference is key to refining your technique for the best squat depth. Depending on your goals, powerlifters may opt for a low bar back squat to handle maximum load but stop their squat just below parallel. While weightlifters could benefit from a hinge-free front squat to enhance speed and strength into deep ranges to cross over more to the clean or snatch. For CrossFit athletes who need versatility, varying squat types is essential for overall proficiency.

Body-Friendly Squats: Customising Your Approach

One size does not fit all when it comes to squats. Customise your squat to suit your body type, there is no one squat that will get you stronger than any other, it’s much more about how feels best for your body and enables you to work the hardest towards your desired goals. If you notice your back is taking on more load than your legs, consider tweaking your exercise choice. Delve deeper into movements that enhance leg output, building strength across the full range of motion. This personalised approach ensures comfort, form, and overall effectiveness in your squatting variations.

Achieving the perfect squat depth involves a combination of experimentation, mobility work, exercise tailoring, understanding squat vs. hinge dynamics, and customizing your approach to fit your unique body.

If you’re someone who struggles with squat depth, apply the above tips and take a look at this short YouTube video for more examples!

- The MWBC Coaching Team