Elitetrack: Sport Training & Conditioning

I heard you should go deep when squatting to activate the posterior chain more, but how deep exactly should you go?

For me, the lowest I can squat down to without my lower back rounding at all, is slightly above parallel.

If I squat any lower (i.e. slightly below parallel), my ass kinda tucks in, which I heard is not good (is that true?)

Then if I squat even lower (i.e. ass to grass), my lower back rounds quite noticeably.

Does this mean that the lowest I can squat down to safely is slightly above parallel? Or is a bit of lower back rounding or ass ‘tucking in’ ok?

You should aim to squat where the hip and knee joint are in line with each other in a straight line/parallel to the floor. But you state that your lower back tends to round once you break parallel, so I would say that is the safest starting point for you. As you get more mobility/flexibility in the hips, ankles, thoracic spine and generally stronger, your low back should be able to hold the position that allows you to squat deep without tucking under.

Keep working at it. There’s nothing wrong with taking off a few pounds and working on technique/form for a few weeks either.

you could try a wider stance if you wanna.  however,  the LOWER back will round a bit if you do really deep squats..  its just physiological and no problem.

WRCortese5 - 10 July 2008 10:16 AM

You should aim to squat where the hip and knee joint are in line with each other in a straight line/parallel to the floor.

Why not lower than just parallel? Provided the back can be kept straight, wouldn’t that be better?

I actually don’t have a problem with the lumbar spine / pelvis rotating at rock bottom positions. I don’t think you can hit low depths safely without this rotation. We have to remember that the spine is a dynamic body with multiple joints. To think that it should be kept in a static position while expecting the limbs to move dynamically (and forcefully) is to not understand the nature of the spine. Optimal posture is not a static parameter….it’s a variable that varies depending on the positioning of the limbs and trunk. My athletes regularly squat to rock bottom positions with no lower back issues. I think as long as you load appropriately and progressively (as is always the case) there shouldn’t be a problem.

On a related note, I once read a quote by Bill Kazmaier (arguably among the top 5 strongest men to ever live) and he said in reference to the higher squats observed in various power lifting federations today that ‘if you don’t give up the butt / hips you ain’t squatting.‘ He was talking specifically about this pelvic rotation.

Thank you for the clarification Mike. I always squat deep, but I have just read from numerous coaches that lumber spine tucking should be avoided. Although I have even noticed on myself it’s almost impossible to hold that neutral position if you’re going deep enough.

To the OP, squatting to where you think is parallel (i.e. quads or hamstrings parallel to the floor) is not proper depth. Pick up Rippetoe’s book Starting Strength to see what I’m talking about. That is considered proper depth to me. If you can go lower all power to you.