Squat Depth! What limits it?
Some people can’t reach depth in the squat 🏋️♀️ no matter how hard they try. Below is a list of reasons why that may be and how to fix these problems.
1- Femur Length
Having long femurs🦒can limit your depth in the squat, especially with a narrow stance. When a person with long femurs squats, this places their hips far back behind the bar and as a result the individual will flex more from the hips to keep the load over the centre of pressure (mid foot) 🐾 which can limit the range of motion they can perform.
Fix: Place your feet further apart ↔️ with toes slightly out (sumo stance). This will create a shorter front to back femur length, allowing you to stay more upright and reach depth✅
2- Tight Quads
As the role of the quads is to extend the knee, the eccentric phase of the squat does the opposite of this (flexes 💪the knee). If the quads are tight, the depth you can reach will be limited as they are wanting to keep the knee extended.
Fix: Roll out and release the quads✅
3- Weak Quads
If you’re someone with weak quads 😔during the squat you will tend to flex more from the hips to take the load of the quads and place it more on the hip extensors. This is more likely to happen when you stand up from the bottom, but can also occur during the decent.
Fix: Strengthen the quads✅
Exercises such as Lunges, Step ups, Leg press, Hack squats and of course, more squatting!
Much like weak quads, if your calf strength is limited you will tend to flex more from the hip which will limit forward knee travel 👎 This happens because the calves don't want to take much of an eccentric load as they can't handle the required plantar flexion torque to help you stand up from the bottom. Tightness will also limit the dorsi flexion range the calfs can travel in, therefore, causing the hips to flex and shoot back which will limit depth.
Fix: Release and strengthen calfs. Seated/Standing calf raises✅
Temporary Fix: Place a 1kg plate under the heels for tight calfs
🧠 Mind really is incredible and visual system uses much of it processing power! 👀 In such a complex system, problems often occur - #didyouknow up to 15% of the population has treatable vision symptoms? #eye