Bad to go deeper than 90* on squats?

[JoNeS]

When I do squats I like to get as deep as possible most of the time being lower than 90 degrees.

My buddy told me recently, that going lower than 90 can be damagind to your tendons and knee's.

What's the verdict?

 

[Madcow2]

The verdict is that your friend is relating what he's heard and like so much of the other voodoo information circulating in BBIng is totally false.

There are several schools of thought on squat depth. Many misinformed individuals caution against squatting below parallel, stating that this is hazardous to the knees. Nothing could be further from the truth. (2) Stopping at or above parallel places direct stress on the knees, whereas a deep squat will transfer the load to the hips,(3) which are capable of handling a greater amount of force than the knees should ever be exposed to. Studies have shown that the squat produces lower peak tibeo-femoral(stress at the knee joint) compressive force than both the leg press and the leg extension.(4) For functional strength, one should descend as deeply as possible, and under control. (yes, certain individuals can squat in a ballistic manner, but they are the exception rather than the rule). The further a lifter descends, the more the hamstrings are recruited, and proper squatting displays nearly twice the hamstring involvement of the leg press or leg extension. (5,6) and as one of the functions of the hamstring is to protect the patella tendon (the primary tendon involved in knee extension) during knee extension through a concurrent firing process, the greatest degree of hamstring recruitment should provide the greatest degree of protection to the knee joint. (7) When one is a powerlifter, the top surface of the legs at the hip joint must descend to a point below the top surface of the legs at the knee joint.

http://www.elitefitness.com/forum/showthread.php?t=332299
References are in the link above with the rest of the article.

 

[Ish]

What about below parallel compared to right at parallel? Any research on which one of those is better? I have heard right at parallel and below are no different on your knees, although I'm not sure about that.

 

[Shepherd4]

What about below parallel compared to right at parallel? Any research on which one of those is better? I have heard right at parallel and below are no different on your knees, although I'm not sure about that.

It's not just about "below parallel" versus "right at parallel." Frankly, I don't think there's much different in terms of danger/benefit to your knee. Rather, the benefits of deep squatting (and the enhanced safety to your joints) come in squatting to rock bottom. It's a function of what's stopping your descent -- the back of your calf when your hamstring hits it, or the strength of the tendons in your knee. It's the shearing forces caused by stopping at parallel (or just above, or just below) that put the knee joint at the most risk.

mpc

 

[Ish]

Cool, that's kinda what I was thinking. Thanks

It's not just about "below parallel" versus "right at parallel." Frankly, I don't think there's much different in terms of danger/benefit to your knee. Rather, the benefits of deep squatting (and the enhanced safety to your joints) come in squatting to rock bottom. It's a function of what's stopping your descent -- the back of your calf when your hamstring hits it, or the strength of the tendons in your knee. It's the shearing forces caused by stopping at parallel (or just above, or just below) that put the knee joint at the most risk.

mpc

 

[needtogetaas]

allout of pro bb have found that they can expand there chest cavidy by 3-5 inches by doing sqauts as low as they can go and doing a breathing teckneek.to lazzy to pull out the book but its in joe weiders bb basics.

 

[curgeo]

Try it yourself without weight. Stand and squat holding yourself at the 90 degree position. YOu should feel a strain on the kneecap slightly....now go all the way down...What feels better on the knee to you?

 

[HunterUk]

It's not just about "below parallel" versus "right at parallel." Frankly, I don't think there's much different in terms of danger/benefit to your knee. Rather, the benefits of deep squatting (and the enhanced safety to your joints) come in squatting to rock bottom. It's a function of what's stopping your descent -- the back of your calf when your hamstring hits it, or the strength of the tendons in your knee. It's the shearing forces caused by stopping at parallel (or just above, or just below) that put the knee joint at the most risk.

mpc

Very true nice post!

 

[H_T_]

who the fuck curls to parallel to avoid elbow damage? or any other exercise? it's all bullshit. complete the rep.

 

[rbtrout]

With my experience, stopping at parallel hurts the knees - going ass to ankles does not. Also, in just a few short weeks of going a2a, I can see the development of my quads. There's an excellent article in August,2005 Ironman Mag that covers squats/leg presses.