Thu, Oct-14-04, 14:21
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Registered Member
Posts: 220
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Plan: n/a
Stats: /235/235
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A little anatomy ...
The knee has four main protective ligaments that keep the femur from displacing on the tibia (ACL, PCL, MCL, LCL). These four ligaments are most effective at their protection during full extension and full flexion. Full extension would be when you are standing; full flexion would be when there is no daylight between your hamstring and your calf. When the knee is at 90 degrees of flexion (the halfway point), these four ligaments are almost completely lax and cannot exert much if any of a protective force at the knee (Zatsiorsky V.)
Unfortunately, the position where the protective ligaments of the knee are not doing any protecting is the common recommended stopping point of a squat. Therefore, as it as it turns out, this is the exact worst place you could reverse the motion under load.
If flexibility allows (heels staying planted, torso not flexing forward past 45 degrees), then a full squat where you lower yourself all the way to the ground is far safer on the knees than the traditional half squat. Guess what joint angle most leg extension machines start at? 90 degrees. This arguably makes a full squat even safer than a leg extension machine (Wilk K et al. A comparison of tibiofemoral joint forces and electromyographic activity during open and closed kinetic chain exercises. Am J Sports Med; 24(4):518-527).
Should you never to do parallel squats? I'm not saying that. Is it a guarantee that you’ll injure yourself on a parallel squat? No.
The point is that full squats are safe.
Another point - full range of motion = full development. How many other exercises do you see people doing with only half the range of motion? Most with truly impressive leg development are in fact full squatters.
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