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Brad J Schoenfeld
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Point/Counterpoint
SUMMARY 1961 (7), who used a self-developed squat. Chandler et al. (2) found that male
measuring device to analyze the knee power lifters and weightlifters who
THERE IS A GREAT DEAL OF DE-
structures in competitive weightlifters regularly performed deep squats dis-
BATE AMONG STRENGTH AND
who frequently performed deep squats. played significantly tighter joint
CONDITIONING PROFESSIONALS,
Klein reported that these athletes dis- capsules on anterior drawer and
REHABILITATION SPECIALISTS,
played an increased incidence of laxity were significantly tighter on the quadri-
AND RESEARCHERS REGARDING
in the collateral and anterior cruciate ceps active drawer at 90° of knee flexion
THE SAFETY AND EFFICACY OF
ligament (ACL) compared with a con- than control subjects. Taken as a whole,
PERFORMING THE DEEP SQUAT
trol group, potentially compromising the body of evidence does not support
EXERCISE. IN THIS ARTICLE, THE
their knee joint stability. These findings the assertions that deep squats are
POTENTIAL BENEFITS AND THE
led Klein to conclude that weighted detrimental to knee joint stability.
POTENTIAL RISKS OF PERFORM- squats should be limited to a half-knee In actuality, ACL and posterior cruciate
ING THIS CLOSED-KINETIC CHAIN bend where the thigh descended no ligament (PCL) forces have been shown
LOWER EXTREMITY EXERCISE lower than parallel to the ground (8). to diminish at high knee flexion angles.
WILL BE DISCUSSED. Subsequent to Klein’s research, the ACL forces peak between 15 and 30° of
United States Army banned squat flexion, decreasing significantly at 60°,
PRO jumping from their conditioning pro- and leveling off thereafter at higher
he squat is widely used as a staple tocol, the New York school system flexion angles (6,9,16). Peak PCL forces
Copyright Ó National Strength and Conditioning Association Strength and Conditioning Journal | www.nsca-lift.org 1
Point/Counterpoint
tibia (10). This constrains the knee thigh muscles. J Strength Cond Res 16: football players. Am J Sports Med 22:
joint, thereby limiting the amount of 428–432, 2002. 768–773, 1994.
tibial translation and thus enhancing 2. Chandler T, Wilson G, and Stone M. The 16. Sakane M, Fox RJ, Woo SL, Livesay GA,
tolerance to load. effect of the squat exercise on knee Li G, and Fu FH. In situ forces in the
stability. Med Sci Sports Exerc 21: anterior cruciate ligament and its bundles in
Theoretically, any increased risk of knee 299–303, 1989. response to anterior tibial loads. J Orthop
injury from deep squatting would in- 3. Dahlkvist NJ, Mayo P, and Seedhom BB.
Res 15: 285–293, 1997.
volve damage to the menisci and Forces during squatting and rising from 17. Schoenfeld BJ. Squatting kinematics and
articular cartilage (4,10). Peak tibiofe- a deep squat. N Engl J Med 11: 69–76, kinetics and their application to exercise
moral compressive forces occur at 1982. performance. J Strength Cond Res 24:
approximately 130° of knee flexion 3497–3506, 2010.
4. Escamilla RF. Knee biomechanics of the
(14), which places these structures dynamic squat exercise. Med Sci Sports 18. Steiner M, Grana W, Chilag K, and
under greater amounts of stress. The Exerc 33: 127–141, 2001. Schelberg-Karnes E. The effect of exercise
high amount of patellofemoral stress on anterior-posterior knee laxity. Am J
5. Ficat RP and Hungerford DS. Disorders of
Sports Med 14: 24–29, 1986.
that arises from contact at the underside the Patello-Femoral Joint. Baltimore, MD:
of the patella with articulating aspects of Williams & Wilkins, 1977. 19. Underwood J. The knee is not for bending.
the femur during high flexion may also Sports Illustrated 16: 50, 1962.
6. Kanamori A, Woo SL, Ma CB, Zeminski J,
increase susceptibility to patellofemoral Rudy TW, Li G, and Livesay GA. The forces 20. Weiss L, Fry A, Wood L, Relyea G, and
degeneration (4). Evidence suggests that in the anterior cruciate ligament and knee Melton C. Comparative effects of deep
kinematics during a simulated pivot shift versus shallow squat and leg-press training
deep squatting increases contact force
test: A human cadaveric study using on vertical jumping ability and related
across the tibiofemoral joints (3) to factors. J Strength Cond Res 14:
robotic technology. Arthroscopy 16:
a greater degree than across the patel- 633–639, 2000. 241–247, 2000.
lofemoral joint (5). However, a cause-
7. Klein K. The deep squat exercise as utilized
effect relationship between deep squats in weight training for athletes and its effects CON
and injuries to these structures has not ost sport stances require some
M
on the ligaments of the knee. J Assoc Phys
been established in the literature, mak- Ment Rehabil 15: 6–11, 1961. degree of knee flexion; how-
ing any conclusions on the subject 8. Klein K. The knee and the ligaments. J Bone ever, few require flexion in
speculative at best. Only in those with Joint Surg 44-A: 1191–1193, 1962. which the top of the thigh is below
existing knee pathology (e.g., chondro- 9. Li G, Rudy TW, Sakane M, Kanamori A, parallel (deep squatting). One of the
malacia, osteoarthritis, osteochondritis) Ma CB, and Woo SL. The importance of benefits of using closed kinetic chain
and/or those who had postsurgi- quadriceps and hamstring muscle loading (CKC) exercises is specificity of training
cal intervention (e.g., meniscectomy, on knee kinematics and in-situ forces in (1). Therefore, using deep squatting
PCL reconstruction) would squatting the ACL. J Biomech 32: 395–400, 1999.
contradicts one of the primary purposes
at high flexion angles potentially be 10. Li G, Zayontz S, Most E, DeFrate LE, of using a CKC exercise, sports speci-
contraindicated (13). Suggs JF, and Rubash HE. In situ forces of
ficity. Although there are some sports
the anterior and posterior cruciate ligaments
In conclusion, research does not sup- in high knee flexion: An in vitro investigation.
that do require deep squatting, such as
port the contention that full squats are J Orthop Res 22: 293–297, 2004. weightlifting, it is not a routine motion
detrimental to those with healthy knee for most.
11. Markolf KL, Slauterbeck JL, Armstrong KL,
function. Given that deep squatting Shapiro MM, and Finerman GA. Effects of Another important consideration when
confers a number of important benefits, combined knee loadings on posterior choosing squat depth is safety. An
including greater muscle activation and cruciate ligament force generation. extensive review of the literature in this
development, improved functional ca- J Orthop Res 14: 633–638, 1996.
area by Escamilla (4) indicates that low
pacity, and better athletic performance 12. Meyers E. Effect of selected exercise anterior shear forces of the tibiofemoral
(1,20), there is little reason to avoid this variables on ligament stability and flexibility joint are observed between 0 and 60°
exercise provided no medical contra- of the knee. Res Q 42: 411–422, 1971.
of knee flexion; however, compressive
indications exist. 13. Nagura T, Dyrby CO, Alexander EJ, and force within the patellofemoral joint
Andriacchi TP. Mechanical loads at the
seem to be a greater concern. High
knee joint during deep flexion. J Orthop Res
Brad Schoenfeld is a lecturer in the 20: 881–886, 2002.
patellofemoral compressive forces can
Exercise Science Department at CUNY stress the articular cartilage on the
14. Nisell R and Ekholm J. Joint load during the
Lehman College. undersurface of the patella, which can
parallel squat in powerlifting and force
analysis of in vivo bilateral quadriceps lead to chondromalacia and eventually
tendon rupture. Scand J Sports Sci 8: osteoarthritic changes (3,5). Beyond the
REFERENCES
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63–70, 1986. potential risk of the minor to moderate
Woodruff K, Lewis VC, Booth W, and 15. Panariello R, Backus S, and Parker J. The shear and compression forces acting on
Khadra T. The effect of back squat depth on effect of the squat exercise on anterior- the cruciate ligaments and the menisci
the EMG activity of 4 superficial hip and posterior knee translation in professional of the knee, the forces placed on the