You walk into the Iron Cathedral, the holy house of heaviness, and head for the squat rack.
And there it is, desecrated.
A pack of gym bros has loaded the bar with three plates. They're huffing, puffing and slapping each other on the back. And then they get under it and do quarter squats. Not even half squats. Knee bends, really.
Then come the high fives. Great job, bro.
No reps. Not one.
Disrespect for the iron
This is disrespect: for the gym, for the weights and for the gods of iron. It will not stand.
If you're going to squat like that, you have no business in the squat rack.
Half reps get you half results. It's that simple.
"Squatting is bad for your knees"
Some people say deep squats are bad for your knees. Others say partial squats are bad for your knees. Funny how everyone agrees squatting is bad for your knees, and conveniently uses that as an excuse not to squat properly, or even at all.
Here's the truth: done right, squatting is good for your knees. It's good for your soul, too.
Worse than doing nothing
Quarter-squatters are arguably worse off than people who don't squat at all. At least someone who skips squats knows they're not doing the work.
The quarter-squatter is fooling himself. He loads a weight he can't handle, moves it a few inches and believes he's strong.
If you want full results, use the full range of motion.
Drop the weight. Drop the ego.
Strip some plates off the bar and squat to proper depth: hip crease below the knee. No more stopping above parallel.
And while you're at it, ditch the flimsy Velcro belt. It's not doing anything for you.
Stop trying to impress your buddies or whoever's on the next machine. Nobody watching is impressed by a quarter squat with a big number on the bar. They can see exactly what you're doing.
What counts as depth?
In powerlifting, a squat only counts when the crease of your hip drops below the top of your knee. Not level with it. Below it. That's the standard every referee on the platform holds you to, and it's the standard you should hold yourself to in the gym.
Don't trust how it feels. Almost everyone thinks they're hitting depth until they see it on video. Prop your phone up side-on at hip height, film a few working sets and watch them back. If your hip crease never drops below the top of your knee, you're not squatting, you're doing knee bends.
Why you're cutting depth
Quarter squats rarely come down to one thing. Usually it's one of these:
- Ego. The weight is too heavy, and you know it. Depth is the first thing to go when the bar is loaded for your ego instead of for you.
- Fear of the hole. The bottom of a heavy squat is a vulnerable place. If you've never learned to sit in it and drive out of it, your body will cut the rep short to protect you.
- Mobility. Tight ankles and hips prevent you from sitting down between your heels. You'll feel your heels lift, your knees cave or your lower back round at the bottom.
- Stance. Feet too narrow or toes pointing straight ahead can make depth feel impossible for your build.
How to fix it
Start with a weight you can take to depth on every single rep. Then use these to get used to the bottom position:
- Goblet squats. Hold a dumbbell or kettlebell at your chest and sit down between your heels. The counterweight makes depth easier and teaches you what the bottom should feel like. Do two or three sets of 10 in your warm-up.
- Paused squats. Squat and stop in the bottom for two or three seconds before you drive up. No bounce, no momentum. Stay braced. They build strength exactly where quarter-squatters are weakest, and they cure the fear of the hole fast.
- Box squats. Set a box or bench at a height that puts your hips just below your knees. Sit back to it under control, touch, and drive up. You can't cheat depth when there's a box waiting for you.
- Ankle mobility. Knee-to-wall stretches and a few minutes sitting in a deep bodyweight squat every day will open up tight ankles. And train in a flat, stable shoe that allows your toes to spread out.
- Play with your stance. Try your feet a little wider and your toes turned out 15 – 30°. Spread the floor with your feet and push your knees out over your toes.
Film yourself again in a few weeks. The number on the bar will be lower for a while. Your squat will be better for it, and the weight will come back, with interest.
It's not just squats
You see the same thing everywhere. Guys swinging dumbbells they can't control, barely moving them a few inches, shrugging and heaving to make it look like a rep.
Pick a weight you can actually handle and do proper, quality reps. Quality over quantity, every single time.
Do it right, or don't do it at all.
Reject half reps. Go the full length.
Hitting depth this week? Gear up for it with our powerlifting apparel and camo training shorts, cut to move with you all the way down.