Squat Training Tips To Lose Fat, Build Muscle & Get More Athletic

Full range-of motion squats should be a principal exercise in any athletic training program because they produce superior results for the following reasons:

• You maximally train all the muscles in the lower body with full-range squats. Squatting low and using a heavy load is necessary to maximally train the posterior chain and hit the quads.
• You can increase speed and jump height more by using the full-range of motion squat as a fundamental training lift instead of a partial-range, heavier squat.
• You will perform more work doing full-range squats, and if you program your squats properly (more sets, fewer reps per set), squats can anchor a body composition/fat loss training program.
• Full-range squats require flexibility. Exclusive partial-range training can produce structural imbalances and reduce flexibility.

A recent study in the Journal of Strength and Conditioning Research provides further insight into the effect of range of motion (ROM) on performance in the squat. The study compared power, force, velocity, and work output during full- and partial-ROM squats with either 5 or 10 reps per set.

The 5-set trials used a load of 83 percent of the 1RM, whereas the 10-set trials used a load of 67 percent of the 1RM. Partial-ROM was performed to 120⁰ of knee flexion and the full-ROM squat was performed to a depth in which the hip was parallel to the knee (not a deep squat in which the hamstring covers the calf, but interesting nonetheless).

How to program full-squats for fat loss & building muscle:

Results showed that work output was greatest in the full-ROM conditions and the full-ROM heavy load (5 reps) trial resulted in 17 percent more work than the full-ROM light load (10 reps) trial.

Researchers suggest using full-ROM heavy squats with fewer reps for more sets if the goal is fat loss or hypertrophy. They highlight this approach since it goes against the typical bodybuilding method of using 8 to 12 reps per set.

How to use partial squats in a program for advanced athletes:

Results showed that power and force were greatest when squatting in the partial-ROM with the heaviest load. This provides a classic example of how partials can be used for athletes who need to produce maximum force and power output.

Peak velocity during the squat was highest in the full-ROM squats with the 67 percent load (10 reps). Researchers suggest athletes in high-speed sports that require running and jumping should use full-ROM squats.

In sports where force and power are the key determining factor, such as rugby or certain positions in football, partial-ROM squats could make up a larger component of training. Still, full-ROM squats ensure structural balance to prevent injury, and could train high force athletes for a quick first step in short sprints.

What a full range-of-motion squat really is and why it’s safe:

Although this study focuses on “full-ROM” squats to parallel, healthy trainees should use full squats to a depth where the hamstring covers the knee. It is a misperception that deep squats are bad for the knee.

Research shows that the greatest shear force on the knee is at the start of the squat when the lifter initiates the bend of the knee. In addition, the pressure on the knee decreases as you descend from parallel into a deep squat where the hip is below the knee.

Finally, full squats produce beneficial connective tissue adaptations so that the knee joint can handle higher forces. This is critical because simply walking up and down the stairs puts shear force on the knee, and athletes must be able to pivot and land safely under load. Strong, healthy connective tissue is a key component of highly functional knee joint.