Back Squat Partial Depth

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Overview

The term “partial depth” can be helpful in beginner situations as it does not imply full depth, half depth, or the depth set by a bench. In the earliest stages of learning the Back Squat, beginners are advised to avoid compromising good body positions by forcing themselves into deep positions. The priority is to learn to squat with an upright body, and limiting the depth to what the beginner can easily manage makes the task significantly easier.

For more experienced lifters, the exercise often takes the form of Back Squat to Bench and may be used for strength development and/or sometimes to aid recovery from soreness and injury.

Although the exercise may allow heavier weights to be used, athletes should be aware of the risk of excessive spinal compression.

Key Coaching Points

• Set depth limit to suit athletes capability, make easy for new beginners, gradually increase depth with training experience.
• Width of foot stance should be slightly wider than hip width, with feet turned out approximately 20 degrees.
• Downward movement performed with control, keeping knees over toes. This will require muscular effort in teh abductor muscles to pull knees outwards.
• Athlete should breathe in before descent, hold breath during movement, and breathe out after rising almost fully out of the squat.
• A should width hand spacing should be preferred so that the bar is well support on the shoulders.
• At all times the athlete should work hard to keep back muscles tight and brace the boady under load.