The Old Squat Method: Defining Full-Depth Squats, Benefits, and Integration

What is the old squat method?

The "old squat method" generally refers to the full-depth, "ass-to-grass" or deep squat, a foundational movement emphasizing a complete range of motion where the hips descend below parallel to the knees, often associated with traditional strength training and Olympic weightlifting.

Defining the "Old Squat Method"

The term "old squat method" isn't a formally recognized exercise science designation but rather a colloquial phrase that typically describes the full-depth squat. This approach to squatting prioritizes descending as low as physically possible while maintaining proper form, ideally until the hip crease is below the top of the knees, or even until the hamstrings touch the calves ("ass-to-grass"). Historically, this style of squatting was the dominant method taught and practiced in early strength training, Olympic weightlifting, and general physical preparation, long before the advent of specialized powerlifting squats or partial-range variations. It represents a fundamental human movement pattern, deeply ingrained in our natural biomechanics.

Key Characteristics and Biomechanics

Understanding the mechanics of the old squat method is crucial for its proper execution and appreciating its benefits.

• Depth: The defining characteristic is the full range of motion (ROM). The hips descend well below parallel, often as low as ankle and hip mobility allow without compromising spinal integrity.
• Stance: While variable, a shoulder-width or slightly narrower stance is common, with feet pointed relatively straight forward or with a slight outward toe flare (5-15 degrees). This allows for greater knee travel and an upright torso.
• Bar Position: Often associated with a high bar position (bar resting on the traps, just below the C7 vertebra) when performed with a barbell. This promotes a more upright torso angle.
• Torso Angle: A more upright torso is generally maintained throughout the movement, contrasting with the more forward lean often seen in low-bar powerlifting squats.
• Knee Travel: Significant forward knee travel beyond the toes is not only common but necessary for achieving full depth with an upright torso. This is a natural and safe movement when the ankle, knee, and hip joints are healthy and mobile.
• Muscles Engaged: This method heavily recruits the quadriceps (vastus medialis, lateralis, intermedius, rectus femoris), gluteus maximus, hamstrings (working synergistically to stabilize the knee and hip), adductors, and the spinal erectors and core musculature for trunk stabilization.
• Joint Demands: Requires good ankle dorsiflexion, hip flexion, and thoracic extension mobility to maintain an upright posture and achieve full depth safely.

Advantages of the Old Squat Method

Embracing the full-depth squat offers numerous benefits for strength, mobility, and overall athleticism.

• Superior Muscle Activation: Research consistently shows that deep squats lead to greater activation of the gluteus maximus and quadriceps compared to partial squats. This translates to enhanced muscle growth and strength development.
• Enhanced Mobility and Flexibility: Regularly squatting through a full range of motion can improve ankle dorsiflexion, hip mobility, and spinal flexibility over time, counteracting the stiffness often developed from sedentary lifestyles.
• Functional Strength and Athleticism: The deep squat is a highly functional movement, mimicking actions like sitting, standing, and jumping. It builds foundational strength that translates directly to improved performance in sports and daily activities.
• Joint Health: When performed correctly with progressive loading, full-range squats can strengthen the connective tissues around the knee and hip joints, potentially improving joint stability and resilience. The idea that deep squats are inherently bad for knees is largely a myth, provided proper form and appropriate loads are used.
• Bone Density: As a compound, weight-bearing exercise, the deep squat imposes significant compressive forces that are highly beneficial for improving bone mineral density, crucial for long-term skeletal health.
• Core Strength: Maintaining an upright torso and stable spine throughout the deep squat heavily engages the entire core musculature, including the deep stabilizing muscles, leading to a stronger and more resilient trunk.

Common Misconceptions and Safety Considerations

Despite its benefits, the old squat method is often surrounded by myths and requires careful attention to safety.

• "Knees Past Toes is Bad": This is perhaps the most pervasive and incorrect myth. For a deep squat with an upright torso, the knees must travel forward past the toes. Restricting knee travel forces the torso to lean excessively forward, placing undue stress on the lower back and limiting depth. With adequate ankle mobility and proper form, this is a natural and safe movement.
• Spinal Safety: Maintaining a neutral spine throughout the movement is paramount. Avoid excessive lumbar flexion (rounding of the lower back, often called "butt wink") or hyperextension. A strong core brace is essential.
• Mobility Prerequisites: Adequate ankle dorsiflexion, hip flexion, and thoracic extension are crucial. Lacking these can compromise form and increase injury risk. Prioritize mobility drills if limitations are present.
• Progressive Overload and Form: Always master the movement pattern with bodyweight or light loads before adding significant weight. Focus on quality of movement over quantity of weight. Progress gradually.
• Individual Anatomy: Not everyone's anatomy is identical. Femur length, hip socket structure, and ankle mobility can influence optimal squat stance and depth. Find the stance that allows you to squat deepest with good form.

How It Differs from Other Squat Variations

While the core movement is similar, the old squat method (full-depth, upright) contrasts with other popular variations:

• Powerlifting Squat: Often characterized by a wider stance, toes flared out, and a low bar position. This shifts the emphasis more towards the posterior chain (glutes, hamstrings) and allows for heavier loads due to a shorter moment arm for the hips. The torso leans more forward, and depth is typically "just below parallel."
• Partial Squats: Involve a limited range of motion, often only to parallel or slightly above. While useful for specific purposes (e.g., targeting specific muscle ranges, accommodating injuries), they do not offer the same comprehensive benefits for strength, mobility, and muscle activation as full-depth squats.
• Box Squat: Used to teach depth and control, or to overload specific ranges. While it can be deep, the brief pause on the box changes the eccentric-concentric transition.

Integrating the Old Squat Method into Your Training

To safely and effectively incorporate full-depth squats into your routine:

• Assess Your Mobility: Before loading, check your ankle dorsiflexion, hip flexion, and thoracic extension. Use mobility drills (e.g., ankle rock, hip internal/external rotation, cat-cow) to improve limitations.
• Warm-up Appropriately: Begin with light cardio, followed by dynamic stretches targeting the hips, ankles, and spine.
• Start with Fundamentals:
  • Bodyweight Squats: Focus on achieving full depth while maintaining an upright chest and neutral spine.
  • Goblet Squats: Holding a dumbbell or kettlebell in front of your chest can act as a counterbalance, making it easier to maintain an upright torso and achieve depth.
• Execution Tips:
  • Brace Your Core: Take a deep breath into your belly, brace your abdominal muscles, and hold this brace throughout the eccentric and initial concentric phases.
  • Initiate with Hips and Knees: Simultaneously push your hips back slightly and bend your knees.
  • Keep Chest Up: Focus on maintaining an upright torso and looking straight ahead (not up or down excessively).
  • Drive Knees Out: Allow your knees to track in line with your toes, preventing them from caving inward.
  • Descend Deep: Aim for your deepest comfortable depth without rounding your lower back.
  • Drive Up: Push through your whole foot, driving your hips and shoulders up together.
• Programming: Incorporate full-depth squats as a primary compound movement. For strength, aim for lower reps (3-6) with heavier loads. For hypertrophy, moderate reps (6-12) with challenging loads. For endurance, higher reps (12-20) with lighter loads.

Conclusion

The "old squat method," synonymous with the full-depth or "ass-to-grass" squat, is more than just an exercise; it's a fundamental human movement pattern and a cornerstone of effective strength training. By embracing its principles of complete range of motion, proper biomechanics, and progressive overload, individuals can unlock superior muscle development, enhance mobility, build functional strength, and promote long-term joint and bone health. While requiring dedication to form and mobility, mastering this foundational squat variation offers profound and lasting benefits for anyone serious about their physical prowess.