When discussing good squat depth, the standard measurement is getting the thighs below parallel or the hip crease past the knee joint. This term originally came about in the sport of powerlifting. Since then, this term has grown to become the standard for all lifters.
Certain studies indicate squatting low is actually good for your body, but Giamo recommends only lowering to 90 degrees. Going past this point puts too much stress on knees and quad muscles and doesn't provide enough leverage to push from your glutes as you stand up she explains.
Only 1 Out Of 50 People Go To The Gym, So 0.00012% Of The World's Population Can Squat 405lbs… That's 3 Out Of Every 25,000 People.” #LegDay #Squats #Weightlifting #StrengthTraining #Exercise #Outlier #JoeRogan #Discipline #Consistency #SuccessHabits 🗓️ #CompoundEffect 📈 #SRTF.
Yes, that is a good weight to squat for your size. You're approaching 2x bodyweight which is generally considered to be a strong squat.
For the general populace, ideal depth is reached a few inches above what is typically defined as parallel (hip crease level with the top of the knee cap).
When discussing good squat depth, the standard measurement is getting the thighs below parallel or the hip crease past the knee joint. This term originally came about in the sport of powerlifting. Since then, this term has grown to become the standard for all lifters.
Well for the vast majority of us, a low bar is significantly stronger than a high bar on the squat. Hack is just a freak who has managed to find the most optimal position for his anatomy.
After a decade of lifting weights, almost everyone can squat with more than 135 pounds on the bar, and most guys can squat at least two plates for at least a few repetitions. As before, only around 1 in 6 lifetime lifters have ever squatted 315 pounds, but now 1 in 17 can squat 405.
What Percentage of Men Can Bench 225? A two-plate bench is relatively uncommon. Only 17% of men who completed my survey had ever benched 225 pounds, and only 1% had reached the next milestone of 315 pounds.
You're Working Out With Poor Squat Techniques
If you're still wondering why your squat is so weak, reassess your squatting techniques. Often, the issue is related to improper techniques, such as incorrect depth, alignment, or grip strength, causing inefficient force transfer.
A great benchmark in terms of the body weight ratio for squatting for men is around 1.5 to 2 times their own body weight. For females, the target range is anywhere between one and 1.5 times the body weight. Again, fitness goals, age, experience level, and more can all influence this.
The Texas Method is a three-days-per-week training regimen that emphasizes volume on Mondays, active recovery on Wednesdays, and intensity on Fridays.
Squats put a lot of pressure on the knees while they're in a bent position. This position exerts a high amount of compression force on the knee joints. These forces can irritate the cartilage within the knees and worsen pain for people with conditions or injuries such as osteoarthritis and meniscus tears.
After a year of lifting weights, 56% of guys could bench more than 135 pounds, but only 5% could bench 225. A third of guys were still benching less than 135 pounds. In your second year, I would aim to get past 135 pounds. You might even be able to bench 135 for sets of 6–12 reps.
For a male to bench 315 sometime in their lifetime is probably less than half of one percent.
The current world record (equipped, with shirt) is held by American Jimmy Kolb established on July 29th, 2023, at the 2023 IPA Tristar Bash meet, when he successfully locked out 635 kg (1,401 lb), beating the previous record by 23 kg (51 lb).
Squats without a weightlifting belt can cause form degradation for numerous reasons. The belt helps align the spine, reducing technique errors. Lifters may lean forward or misalign their hips without this support. Trying to compensate for the absence of support might strain other muscles and alter the form.
Olympic weightlifters and CrossFit athletes can benefit from a good mix of both styles. High bar squatting allows these athletes to train the squat at joint angles similar to the other lifts involved in their sport, while the low bar position provides adequate levels of hypertrophy and develops absolute strength.
This is a relatively simple process. Stand upright and look at the proportions of your body. Do your legs seem like they're really, really long when you compare them to your torso? If your answer is yes – then your femurs are probably long.