Fitness experts tell us that deep squats are of more beneficial to muscle development than just going to 90 degrees. Some individuals, including myself, have a lot of difficulty getting their “ass to grass”. Here are a few tips that helped me and will hopefully help you to get there.
Take A Wider Stance
Too many lifters keep their toes pointed straight ahead while performing a squat while they should be slightly turned out. Keep your feet just outside hip width will also help. This will force your glutes to take more of the load to lift larger weights with more stability.
Raise Your Heels Up
Putting your heels on a low platform will keep your calf muscles shorter and your knees just a bit ahead of your toes which will put the emphasis on your quads. This happens because you will tend to stay more upright with your heels elevated in a deep squat.
If you have poor flexibility, your ability to do a deep squat will be hampered. Perform a good warm up and take the time to stretch everyday. Doing Yoga once a week will help to improve your flexibility. Make sure to stretch your calves with your toes pointed in, neutral and out to get all three areas of the muscle. Use of Knee Sleeves have shown to be of great value when performing heavier sets.
The other main area to stretch for deep squats is the lower back. Rounding your back when squatting will put you into an uncomfortable position that can lead to injury. There are a number of stretches you can do with the benefits of them being described in one of my previous articles. Loose back muscles will really help to get a deep squat.
Chains give you the ability to add weight at the top of the movement and less weight at the bottom. This can help take the pressure off your joints and provide stability at the difficult lower portion of the movement.
In the end, getting a deep squat as best you can can really boost your muscle development and strength gains. Try these recommendation to improve your form and get your “ass to grass”.