Front squat depth

KDar1988
KDar1988 Posts: 648 Member
in Fitness and Exercise
Is this what everyone should be aiming for? I certainly can't do that. I'm about at parallel now. Looking at pics and wondering if I'm doing them all wrong or if it comes with practice?91pbfxcqxsq0.jpg

Replies

  • Willbenchforcupcakes
    Willbenchforcupcakes Posts: 4,955 Member
    Depth comes with practice and appropriate mobility. When I front squat, I can get plenty deep, but nowhere near an actual competitive oly lifters depth. But then, the oly lifters I know easily spend 30-45 minutes a day on mobility drills, never mind front squats/cleans/snatches
  • Riff1970
    Riff1970 Posts: 136 Member
    That seems unnecessary. Not to mention possible knee injury.

    I go to parallel. That's far enough for me.
  • sarahkw04
    sarahkw04 Posts: 87 Member
    That makes my hip flexors hurt just looking at it.
  • Mycophilia
    Mycophilia Posts: 1,225 Member
    Generally you want to get as low as possible while still keeping your spine neutral and keeper the barbell over the middle of your foot.

    In the case of front squats where your torso is going to be pretty much vertical, the most common issue is ankle mobility. This is why weightlifting shoes with a raised heel is almost universally recommended when doing front squats, snatches and cleans.
  • ItsyBitsy246
    ItsyBitsy246 Posts: 307 Member
    On a related note, does whether or not you are doing weighted squats determine how deep you should go? I do bodyweight squats only at this point, about as deep as the pic. Curious if once I start adding weight the depth should decrease (assuming proper form in all cases).
  • KDar1988
    KDar1988 Posts: 648 Member
    Thanks everyone! I can actually squat like that but not holding a barbell. With weight I think I'd be stuck down there! LOL
  • pondee629
    pondee629 Posts: 2,469 Member
    ItsyBitsy246 wrote: »
    On a related note, does whether or not you are doing weighted squats determine how deep you should go? I do bodyweight squats only at this point, about as deep as the pic. Curious if once I start adding weight the depth should decrease (assuming proper form in all cases).

    I still go that deep with a weighted squat, BUT my weight is not a lot (60 pounds {two 30 pound dumbbells}). Started with body weight going as low as I could until I got to rear to ankles (some refer to it as *kitten* to grass) then once accomplished slowly ( I mean SLOWLY) started adding weight. Now I compound it by pressing those thirties after I rise from the squat.
  • rybo
    rybo Posts: 5,424 Member
    ItsyBitsy246 wrote: »
    On a related note, does whether or not you are doing weighted squats determine how deep you should go? I do bodyweight squats only at this point, about as deep as the pic. Curious if once I start adding weight the depth should decrease (assuming proper form in all cases).

    You should still go to full depth. If you can't, the weight is too heavy. There are arguments and cases and reasons for people to not go that deep and use heavier weights, but that depends on one's goals and a whole bunch of other tedious things. For the average person, squat as deep as you safely can.
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    Depends on the context....she's an Olympic lifter and they're generally going to have great mobility anyway, so it more than likely will not be a problem (I'm also assuming photo is taken mid clean).

    For general muscle activation purposes, not really necessary... to parallel or slightly below is fine, especially if you're unable to achieve depth any lower without comprising form and increasing risk of injury..
  • JonDrees
    JonDrees Posts: 161 Member
    chances are if you are hitting that depth, you are also rounding your back and letting your knees cave in. You're probably best at or slight below parallel.

    Keep in mind the lady in the picture is wearing shoes with a heel lift and probably has 10+ years of training.
  • ItsyBitsy246
    ItsyBitsy246 Posts: 307 Member
    Thank you gentlemen. @rybo @pondee629
  • jerb00
    jerb00 Posts: 155 Member
    So i squat this deep and my knees don't cave or back round, but I do use 35 lb weights (I am 94 if it matters) and my feet are super far apart. Now I am curious if I am causing damage to my knees as others suggested. I have been a dancer/practiced Pilates all my life and am pretty flexible and have good mobility. I is it recently started squatting and lifting though. Thoughts on the knees?
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    jerb00 wrote: »
    So i squat this deep and my knees don't cave or back round, but I do use 35 lb weights (I am 94 if it matters) and my feet are super far apart. Now I am curious if I am causing damage to my knees as others suggested. I have been a dancer/practiced Pilates all my life and am pretty flexible and have good mobility. I is it recently started squatting and lifting though. Thoughts on the knees?

    Absolutely not. This is proper form.

    Knees should track in a straight line. So long as they are not caving inwards, outwards, etc. everything should be fine. This is how our knees were designed to work.
  • jerb00
    jerb00 Posts: 155 Member
    Thanks. Started to get concerned that I was causing damage.
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    jerb00 wrote: »
    So i squat this deep and my knees don't cave or back round, but I do use 35 lb weights (I am 94 if it matters) and my feet are super far apart. Now I am curious if I am causing damage to my knees as others suggested. I have been a dancer/practiced Pilates all my life and am pretty flexible and have good mobility. I is it recently started squatting and lifting though. Thoughts on the knees?

    The way you hurt your knees squatting is by NOT squatting to at least parallel. Your quads and hamstrings both connect into your knee. When you squat above parallel you are putting a lot of undo stress on your knees because the quads are taking the brunt of the pressure. If you squat to parallel now you have your hamstrings involved equally with your quads so your knees are protected.

    So...don't listen to those who think squatting is "bad for your knees" as they know nothing about human anatomy. Squatting to parallel or just below is actually one of the best things you can do to strengthen your knees, not hurt them.

  • pdm3547
    pdm3547 Posts: 1,057 Member
    Leadfoot_Lewis wrote: »
    Squatting to parallel or just below .....

    Can I just confirm. Parallel is when your thighs are parallel with the floor, right?
  • Chef_Barbell
    Chef_Barbell Posts: 6,644 Member
    I front squat *kitten* to ground. Anything less and I don't feel I am getting the full benefit from the exercise. I would rather progress slower in weight with proper form than otherwise injure myself.
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    pdm3547 wrote: »
    Leadfoot_Lewis wrote: »
    Squatting to parallel or just below .....

    Can I just confirm. Parallel is when your thighs are parallel with the floor, right?

    This would be parallel where the hip is in line with the top of the knee.
    ali-6.jpg

    This would be an *kitten*-to-grass squat (aka an ideal depth squat)
    squat_B.jpg
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    pdm3547 wrote: »
    Leadfoot_Lewis wrote: »
    Squatting to parallel or just below .....

    Can I just confirm. Parallel is when your thighs are parallel with the floor, right?

    Hip crease=top of knee=parallel. This picture is about an inch below parallel. If you were to draw a horizontal line from the hip crease to the top of the knee you'll see the hip crease is just a tad lower. That's a good place to be however parallel is fine too.

    http://nutribody.com/images/squat-balance-line.jpg

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