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Rack Chat: Partial Squats vs. Full Squats

A little over a year ago there was a video going viral around the strength and conditioning community; essentially it was a video of a “strength coach” telling some Olympians that partial squats are the way to go nowadays instead of those dangerous full squats. Anyways, I am not going to beat a dead horse and pick the video apart…mostly because the dudes over at 70’s Big have already done just that. Enjoy.

The Video:

The 70’s Big Response:

I’m really good at pointing out things that are wrong, so let’s get started.

1. Nobody in this video can string a sentence together confidently. At one point Maurice Greene says that the coach is going “to facilitate us on the weightroom”. Huh??? Then he says, “Here we have Montel Douglas who is the British national record holder…for Great Britain…and shit.” I added the last part because they undoubtedly had to edit that part out. Then the coach makes up his sentence as he goes along as if he’s never had to think about it before. Then he says the squat is “important for a track athlete to simply create force into the ground”. To clarify, we don’t summon force out of thin air like a demon, we apply force into the ground so that Newton’s third law occurs (equal and opposite reaction) to move. I’m not expecting this explanation, but I am expecting correct terminology when you’re a supposed expert.

I could keep going. “We go a hip-width distance” — of what? “We feel that halfway to a quarter is deep enough,” — sharing your feelings is not a way to prove why to do something.

Sure, even I have bad days with communicating, but this was terrible. What is Montel the world record holder of? Why should track athletes lift weights? What is this squat movement accomplishing? Why is this “new” movement beneficial?

2. “What better exercise to load the lower body than the barbell squat,” and then he hardly loads the body by doing a partial rep. And wasn’t this the reason that Maurice stated that they didn’t want to go deeper?

3. ”Puts a lot of stress on yo body, creates injuries…and shit”. If you perform the squat like Maurice Greene, who is labeling himself as the expert, then yes, they can be injurious. In fact, decent squats can be injurious if regular mobility work isn’t performed. This is why a proper squat is done with the hip going below the knee so that it trains the lower body joints and musculature through a full range of motion. This is also why proper foot attire is worn to increase the efficiency and subsequently the safety. Remember that lifting shoes have the slight heel increase, the non-compressible sole, the meta-tarsal straps, and the wider sole base to help solidify the articulation of the athlete to the ground so that they can properly apply force. Furthermore, lifting shoes help utilize the body’s mechanics more efficiently to distribute force evenly across the thighs and hips regardless of anthropometry. A belt will only increase all of this efficiency by increasing the intra-abdominal and thoracic pressure, increasing the stability of the trunk which will not only improve the transmission of force (AKA performance), but help protect the spine by improving the pneumatic “brace” against the anterior portion of the spine.

The rest of the response can be found in the link below…