How Deep Should I Squat? How To Test Squat Depth
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- เผยแพร่เมื่อ 2 เม.ย. 2014
- www.HowToSquat.net
Do you want to find out how low you can go on a squat with good form?
Dr. Stuart McGill, world renowned spine expert teaches you how to test to find how low you can squat.
If you're looking to increase power while keeping your back safe, then this video will definitely help you out!
Train Smart! And Enjoy! - ภาพยนตร์และแอนิเมชัน
I have spent decades in guilt or disappointment or a sense of failure because when I squat 'deep' I am utterly weak. This test, this video is a game changer to me. I now know, I simply cannot do something if my body just lack a mechanical status or necessity for deep squats. That also explains why, when I deep squat, the dangers to my back are mentioned everywhere for ME. Well, I can say good bye to guilt, say good bye to powerlifting competitions, but ACCEPT in peace what I can do. My hips, the sockets which connect my femur, etc, just won't let me go to parallel, and forget below that. Thank you very much.
NIA Mac You're welcome! I will be making new videos that link to a new world wide site soon. If you subscribed you'll see when new info comes up.
I say this because you can still improve your depth in your squat if you like. And help remove any overused fatigue on your back if there is any.
Thanks for your note and I hope my future videos find you when I resume posting.
Take care,
Aaron
I'm right there with you brother. I'm glad I learned before possibly injuring myself. I definitely cannot squat parallel, and I'm OKAY with that now. In fact, I still look forward to leg day.
I am starting scar tissue therapy. There is hope !
This was *very* helpful, especially the tip re the value of a more open stance and general comments about hip architecture. Thank you.
Another great video! Thanks for the content.
simple but genius! thank you. this is invaluable.
great info, but why recording on a potato?
stu is the man!
Learned this the hard way. Herniated a disc while squating
my trainers didnt have a clue
Yel Vall most don't, your better of educating yourself as much as you can its your body, good luck with your training
Gray Cook's Atheltic Body in Balance has a squat progression that will increase ROM. However, limiting restrictions related to lack of depth include T-Spine MOB, Ankle MOB and motor coordination. I believe Stuie is brilliant and accurate regarding bony structure, but I also think we need to examine other restrictions that limit squat ROM.
What Stuart is focused on, is at which point one's hips (butt) dips under them at the bottom of the squat, NOT ROM. ROM can be increased, and be due to tightness in the ankles or Hips, or tight hamstrings. This isn't a ROM issue, it's an issue of safety on the lumbar spine.
When the lumbar spine rounds out at the bottom of the squat, it puts pressure on the vertebrae and discs. Doing this on its own can cause problems in the long term (sciatica). But it gets exponentially worse with load (which most people use when squatting).
Do you think that certain body types like for instance a wiry body type are not well suited for deep squats or back squats in general?
Can anyone point to the reference studies that McGill uses for this argument? Has anyone done any studies that clearly demonstrate a causative relationship between the "deep hip sockets" and squat ROM? There are so many hip muscles and associated layers of strength and coordination issues that limit people's hip mobility. These simple movement tests do not (and frankly cannot) isolate out the muscle and tendon effects from the bone shapes.
The theory he's proposing sounds seductively plausible, but a lot of "plausible" theories turn out to be total bunk.
Yes please, someone point them out. We want clear evidence.
Did you search for any of his research?
Mr McGill is a world-renowned expert in back pain and has written several books as well as hundreds of journal articles. He has dealt with top-class athletes so he knows what he's talking about and you better listen if you want to learn.
Where did you film this 1968 world
The examination table looks like a Feldenkrais table, never seen that out in the wild before
Good stuff.
Ge didn't tell him to sit back down
One really important factor in feet position is ancle dorsiflexion...
I would have more faith in your health advice if you could spell 'ankle'
Uncle?
When you do a proper squat, the open stance does allow the head of the femur to move out a bit to allow for more flexion without the head "knocking" on the hip socket.
It's more of a femoral rotation than a true abduction (the latter controls the width of your stance).
Wider is more adductor strength and flexibility if the bones are aligned, but there is an optimal stance width that feels best, but it doesn't always mean you can go deep in the hole with it.
Hope this helps and thanks for commenting!
This is interesting
Bad Coaches expects us to squat ass to grass without any consideration that we may not be built for that
I injured my lower back cause I got shamed for not squatting deep enough.
Not everyone is built the same way
So are you saying we shouldn't sort of "strive" to become more able to squat like others? In other words, with everything you said in this video, our bodies are locked like that or sort of "set in stone" even if we do work with flexibility? Can squat depth be/should be changed?
Only if your issues streams from tendon/muscle tightness, there is only you can do if the issue if your anatomical structure.
If training makes his back stronger or more coordinated relative to the rest of his body, wouldn't that change the threshold for the back arch? I agree that the initial assessment is sound for seeing where you're at in the beginning if you start with correct form as he does in the video.
I think that the hip scouring portion is more helpful as the limitations there are more easily differentiated between tissues.
He has 2 books and a DVD which does show this test. I think he has another book out once completed.
I cannot say for sure how much is about the squat as I haven't watched it for a while, however the DVD is very detailed on many levels for sure. I think you can buy it at www.backfitpro.com
hello, your videos are super strong really. I have 2 questions aaron, i would really appreciate your help. So:
I have knee chondromalacia (kneecap pains, crack-crack when i use the stairs etc...), so i would like to be very careful with squatting position. In my city, i can't think of someone who would check my hip anatomy as the doctor of this video, so i guess i must do it myself. I am 6,1'' with pretty long legs, so a wide stance is more comfortable for me. I have worked a lot on stretching my legs for 1 year now, but what i have noticed is that when i do this movement at 1:31-1:32 of the video (i just try to bring my knees to my chest, some use this movement to stretch the lower back, but i notice that i can't come far back: a) without the hips driving me outwards and b) if i try to push the leg strictly straight towards me (going against the hip drive) my feet seem to turn inwards.
So is this a glute imbalance or sth ?
futurealasd I have seen success with prolo as well and agree with Tommy that it may be a good road. There are ways to improve your knee, but hard to explain on here.
+Aaron Lipsey is this also related to the setup of a deadlift? I found out I have a slight posterior pelvic tilt at the setup of a deadlift (even though I dont sit back too much), I dont have stiff hamstrings, definitely not a beginner, and I'm still working to strecth a bit more, but Im afraid to be doing those stretches in vain.
+User333777999 It depends. On the conventional Deadlift as in for snatches and cleans this would apply. But for Deadlift commonly used for heavy slow pulls (as in powerlifting), it's unlikely your hips will go low enough to trigger any mechanical errors. Unless you're super tight.
+Aaron Lipsey but its not about hips going low, its about the angle between the thights and the torso (ie. hip joint rom). am i wrong
So because your hips have more flexion with a more abducted position of your hip, does that mean when you squat your feet should be that far apart to have the best squat? or is there a point that having feet apart can lead to increased risk of injury? Thanks I just found these clips, very helpful!
The abducted legs means that's his best way to squat since his spine would be safer but it's not the same for everyone as Dr. Gill stated.
At around 1:45, McGill says, "So if your knees are together..." What does he mean by that? Knees together? Something is off.
he means if your knees are closer together. This was in the context of widening your squat to see if you're able to deepen your squat a little bit more
Couldnt hamstring flexibility account for some of the lack of mobility?
Just wondering
Yes it would. I wasn't able to squat at all, struggling with going beyond parallel. But after i got flexible in the hips, hamstrings and ankles I could do it no problem. With feet together.
leo sky no. Bending the knee shortens the hamstring, so it shouldn't change length in a squat
With additional 3 months of my hamstring stretches, i can honestly say you're dead wrong.
Alex WS Your one piece of anecdotal evidence does not override the hundreds of years of study that's gone into human anatomy. Your op says you increased flexibility in ankles and hips as well; do you have any proof it wasn't the improvement there that allowed you to squat past parallel? How did you control for other factors such as improvement in proprioreception and strength levels? And IF we wanted to argue anecdotes I have a number of clients who have increased squat depth (and can squat well below parallel) and their hamstring flexibility has improved minimally or not at all as well as a number whose hamstring flexibility test nets a result of 50-60 degrees but can all achieve squat depth. I would suggest your improved ability to achieve squat depth has been a result of a number of factors not related to hamstring flexibility.
Actually, Graham, the hamstrings do lengthen in the bottom of the squat. While the hamstrings are knee flexors, they are also hip extensors. Thus as the hips go into flexion, they will lengthen. The degree to which they lengthen will depend on several other factors such as which type of squat you are performing (front, high bar, low bar...). I think you would agree with me that the deadlift requires a lot of hamstring strength. This is due to the fact that the hips are being extended, even though the knees are flexed in the bottom position. I don't mean to be a jerk, but maybe you should brush up on some of the "hundreds of years of study that's gone into human anatomy." ;-)
what does he mean by "pelvis breaks away from the spine"?
TheHappybilmore I think he means "butt wink" but I can't speak for the guy lol
He means that the pelvis starts to move. Dr. Gill has his hands on his hips and when he feels it move that's when it's unsafe because when standing, that's when he will start to arch his back
posterior rotation of the pelvis
I wonder how many gym trainers have broken people they've been training by saying that anyone can go deep and the reason they couldn't was technique and that they were weak! Lol
I've heard the horror stories! :( it's sad how many people pay someone to create injuries that for some, become life altering. The smartest lifters qualify their depth and gradually work down if that's their goal. There are so many cool way to train...the main goal is always progressing and staving off injury. The later very hard to do for many.
My hip labrum is damaged from forcing depth under load for years. Wish I had known about my bony limitations sooner. Thanks for the video!
@@Eric3Frog You know now! We all wished for knowledge sooner in life, but you stay strong now and rebuild things that may have gotten hit hard before.
Unbelievable. You managed to get the big enchilada Dr Stuart McGill but why did you record this with such low quality?
This was a great video but put a lot of stress on my eyes. Please sort this out.
I botched it...sorry man! It was a great opportunity and I messed up.
@@youngerwithageVery humble and modest of you to admit your mistake dude. However, don't worry about it bro'. I assumed you had maybe done this a style/effect to make it look cool. You live and learn. I hope you keep making these videos as the content is awesome and I am learning a lot. God bless the USA! From the UK, Atif
I gave this a try and found that my legs have to go out wide to find my deepest spot, however, while i was able to get a single leg to that spot, I could not do both at the same time. What gives?
I'm not sure I follow. Sorry!
Yes, a lot of people will go wider to get lower without back movement.
There is another variable at play.But it will take specific training to improve range without width.
If you can restate your question, I may be able to help further.
*****
Sorry if I was unclear.
In 1:56 of the video, Mcgill finds the deepest spot, then proceeds to put your other leg in the same position to find your ideal squat stance.
When I attempt to put my other leg in the same position, for some reason my legs move closer together. I cannot put both legs in my ideal spot, only one at a time.
Gotcha - If I understand correctly, it may be a groin or inside quad restriction, but I cannot say for sure. Which leg collapses when both try to strike the position?
240p wtf man?
lol
I still don't unterstand why you don't just squat to know how deep you can squat.
because you want to squat to at least parallel without butt wink and many people don't know how without guidance. happy to answer your question.
thank you!
Don’t get me wrong, McGill may definitely be a great clinician. But his output and video clips etc. are most of the time overcomplicating, unnecessarily pathologizing and fear mongering. Not helpful in particular for patients. Sorry but i dislike such informational content.
well, this has got to be the worst explanation, ever.
A Trick? You need to understand the research before you start putting up videos