Full squats: Investigating performance benefits and barriers to optimal execution and how to get the best from it

Abstract

This paper defines the performance benefits accessible from full squats, outlines the barriers to optimal full squats, and strategies to get the most from full squats. The full squat is fundamental in strength and conditioning, and full squats are necessary to perform well in high level performance realms including competition in weightlifting and powerlifting since full squats are a prerequisite for full squat position with control and stability. The full squat has its place in competitive physical activity; full squats also benefit all populations and contribute to overall fitness and quantify improvements in muscular strength, joint stability, and mobility. Full squats are also valuable components to improve functional movement patterns, improve core stability and improve metabolic conditioning. There exist numerous barriers to effective execution of full squats and functional benefits likely obtained from full squats. Biomechanical constraints, Physiological factors etc contribute to different movement patterns that may or may not interfere with technique. Variations in human anatomy also contribute to making full squat mechanics difficult for some individuals. Technical barriers like improper squat technique, lack of coaching to improve squatting technique, and lack of mobility work make the implementation of this exercise more difficult and will not lead to performance benefits. This study will examine these barriers to effective full squats and present strategies to deal with them to lead athletes, coaches, and recreational fitness professionals to improve performance, increase safety, and make the most of the functional benefits of full squats.