How Low Do You Go?

My answer may surprise you.... It depends!

Trying to set a powerlifting world record? You should probably know what the required depth is and be sure to uphold that standard.

At Gain, we have a simple standard for squat depth, and it can change each and every day for each person.

Your should squat as low as possible while maintaining good technique, stability and control.

That means no funky spine movement, no heels lifting off the floor, nothing weird going on with your knees and that you're able to breathe throughout the set.

If we want to be effective, capable humans, we should be able to get into a nice low squat and hang out - or least be able to get off the couch and the toilet without too much trouble.

Depth will be a moving target. Overtime, as your skill and strength improves, hopefully your mobility will too. That means better ownership on the bottom, resulting in a more impactful, bigger range of motion squat.

Not there yet? Not a big deal at all. In fact, who cares. I would even argue that a half squat is far more effective in building strength and movement competence that no squatting whatsoever.

So how low should you go? As low as skill allows, but always chase more depth through sound movement and consistent strength and mobility training.

Justin Miner

@justinminergain